You've probably heard that calcium is needed to build and maintain strong bones and teeth. Eating calcium-rich foods, along with regular weight-bearing activity, can help maintain bone mass and strength and prevent osteoporosis. From milk and dairy products like cheese to broccoli to supplements, here are a few facts on calcium.

How much calcium do I need?

The calcium intake goal for healthy adults is approximately 1000 milligrams (mg) of calcium every day. Older adults over the age of 50 should aim for an intake of 1200 mg daily.

To meet your daily calcium count, eat a variety of calcium-containing foods and aim for the middle to upper end of the 2-4 servings of Milk and Milk Products recommended.

Which foods contain calcium?

Milk and milk products such as cheese and yogurt provide the most readily available source of calcium and other bone building nutrients. Fluid milk is fortified with vitamin D, which is a key nutrient in building and maintaining strong bones as it helps us absorb calcium.

If fortified, soy and rice beverages will provide calcium and vitamin D in amounts equal to those found in milk. Check the label for fortification.

Some vegetables including bok choy, kale, and broccoli provide calcium but in smaller amounts.

Should I take a calcium supplement?

If you are eating calcium-rich foods at every meal, you probably don't need a calcium supplement. However, if your calcium intake is low and you are not drinking milk or fortified soy or rice beverages, then you should consider taking a calcium supplement with vitamin D. Calcium carbonate and calcium citrate are the two most common forms of calcium supplements. Check with your Registered Dietitian, Pharmacist, or Physician first about the type and amount that is best for you.

Information from Dietitians of Canada.