High Calcium Diet: Benefits and Best Calcium-Rich Foods

Calcium is important for many aspects of health, including bone health, muscle contraction, and other processes like blood clotting and heart function. Calcium exists naturally in many foods, particularly dairy products, but plenty of non-dairy options exist. 

Your daily calcium needs depend on your age and stage of life. Keep reading to learn why calcium is so important and which foods to eat more to support your health and overall well-being. 

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5 Health Benefits of Calcium

Calcium is the most abundant mineral found in your body. The mineral is especially important for the structure of your bones and teeth, with about 99% of your body’s calcium stored in your bones.¹

Calcium also supports normal muscle function, heart health and blood pressure regulation, blood clotting, and nerve transmission. Here are the ways calcium significantly benefits the body:

1. Bone Health

Calcium strengthens and structures bones, which support the body and protect important organs like the lungs and heart. During childhood and adolescence, calcium aids in bone growth and density. 

You still need calcium when you get older, even though your bones are done growing. The body needs to maintain a certain level of calcium in your bloodstream, and when you don’t get enough calcium from your diet, it borrows calcium from your bones to keep blood calcium levels at homeostasis. Over time, this can make bones weak and brittle. Chronic calcium deficiency may lead to osteoporosis, which makes bones more prone to breaks and fractures. 

‍Calcium-rich foods promote optimal blood calcium levels, prevent bone loss, and support healthy and strong bones. 

2. Muscle Function

Calcium plays a significant role in proper muscle function. Calcium is involved every time you use your muscles–whether it’s to stand up, walk, or lift something heavy. 

When your brain signals to your muscles that it’s time to move, calcium is released into myocytes (muscle cells). This release of calcium allows muscle fibers to contract or tighten. After the muscle contracts, calcium leaves the muscle cells, relaxing the muscle fibers. 

Calcium doesn’t just affect the muscles you actively control, like your arms and legs. It also supports the muscles you don’t have to think about contracting and relaxing–most importantly, the heart.

If you’re not getting enough calcium, you may experience muscle cramps or weakness. 

3. Heart Health

As mentioned above, calcium is needed for muscle contraction and relaxation, including that of the heart. Calcium allows the heart to beat and pump blood and oxygen to the rest of the body.

A heartbeat starts with an electrical signal in the heart. Calcium helps carry the signal to the heart cells, telling them to squeeze, which pumps blood to the rest of the body. After the contraction, calcium leaves the heart cells, allowing the heart to relax and fill up with blood again. 

Eating enough calcium-rich foods supports a strong and steady heart, but too much calcium from supplements may lead to calcium buildup in your arteries. 

4. Blood Pressure Regulation

Along with magnesium and potassium, calcium regulates blood flow and blood pressure. Depending on the circumstance, your blood vessels need to widen (vasodilation) or narrow (vasoconstriction), such as during exercise or at rest. Calcium plays a role in both vasodilation and vasoconstriction, which controls your blood pressure and prevents the heart from working too hard. 

Keeping blood calcium at optimal levels can reduce the risk of high blood pressure (hypertension). Calcium supplementation during pregnancy may prevent preeclampsia (high blood pressure during pregnancy) and pre-term birth.^{2, 3}

5. Blood Clotting

Calcium is required for blood clotting, the body’s natural defense against cuts and wounds. While many chemicals and nutrients are involved in this process, calcium is an important factor. It allows clotting factors (proteins in the body) to work together to form a strong, stable clot, keeping bacteria out and preventing excess blood loss. 

Without enough calcium, your blood can’t clot properly, which could lead to infection or significant blood loss, even in minor cuts and injuries. 

<div class="pro-tip"><strong>Also Read: </strong><a href=calcium-rich-foods-for-bones>10 Calcium-Rich Foods for Improving Bone Density</a></a>.</div>

How Much Calcium per Day Do You Need?

Daily calcium needs depend on age, sex, and whether someone is pregnant or lactating. According to the dietary reference intake (DRI) for calcium and vitamin D, adults aged 19-50 years old need about 1000 mg of calcium per day, women aged 51-70 years need more calcium, about 1200 mg daily, while adults over 71 years of age need 1200 mg daily. The chart below shows the DRI for calcium by age.⁴

Recommended Calcium Intake by Age

Vitamin D and Calcium

Vitamin D and calcium have an important relationship because vitamin D enhances the body’s ability to absorb calcium. If you aren’t consuming enough vitamin D, your body can’t efficiently absorb calcium, even if you’re getting enough of it from your diet. 

Vitamin D increases the amount of calcium your body can absorb in the intestines from food. Without vitamin D, calcium cannot be absorbed and is excreted through waste. Vitamin D also regulates the amount of calcium circulating in your blood, making sure there is enough for proper muscle function, bone health, and other important functions. 

Remember, when blood calcium levels are low, the body borrows calcium from the bones to maintain homeostasis. Consuming adequate vitamin D enhances calcium absorption, reducing the need to pull calcium from the bones. 

Sources of vitamin D include sunlight, some foods, and supplements. Spend 10-30 minutes in the sunlight several times a week to increase vitamin D levels. Eat fatty fish, egg yolks, and calcium-fortified foods like milk and yogurt to increase vitamin D intake through food. Consider taking a vitamin D supplement if you don’t get much sunlight or enough vitamin D from foods. 

13 Best Sources of Calcium

Calcium is found naturally in some food sources. Dairy products contain calcium along with vitamin D, but other animal- and plant-based foods can also be a good source of calcium. Here are the best food sources of calcium, including their calcium content. 

• Milk: Milk is a nutrient-dense beverage that provides​​​​ protein, fat, and many vitamins and minerals. A one-cup serving provides about 200 mg of calcium, 20% of the daily value (DV). If you’re watching your fat intake, opt for low-fat or nonfat options. Enjoy milk in cereal, oatmeal, or smoothies.⁵‍
• Yogurt: Yogurt is a good choice for a healthy gut and good metabolic health. A 6-oz serving of low-fat yogurt has 296 mg of calcium, 25% of the DV. Enjoy yogurt in smoothies or fruit and yogurt parfaits. Opt for Greek yogurt for a high-protein option.⁶‍
• Cheddar Cheese: Another calcium-rich dairy product is cheese. A 1-oz serving of cheddar cheese provides 200 mg of calcium, 20% of the DV.⁷ ‍
• Cottage Cheese: Cottage cheese is high in protein, vitamin D, and calcium. A 1-cup serving of cottage cheese offers 138 mg of calcium, 11% of the DV.⁸‍
• Kale: This leafy green is packed with calcium and vitamin K. One cup of cooked kale provides about 180 mg of calcium, about 14% of the DV.⁹‍
• Collard Greens: Another leafy green that’s a good source of calcium is collard greens. A 1-cup serving of cooked collard greens boasts 200 mg of calcium and 15% of the DV.¹⁰‍
• Spinach: Since we’re talking about leafy greens, let’s not forget about spinach. One cup of cooked spinach provides 290 mg of calcium, 22% of the DV.¹¹‍
• Fortified Soy Milk: If you’re not a milk drinker or you’re lactose intolerant, no problem! Soy milk is a dairy alternative that’s packed with calcium. An 8-oz serving of soy milk has 280 mg of calcium and 22% of the DV.¹² ‍
• Oranges: Oranges and fortified orange juice are a good source of calcium. One cup of orange slices has 71 mg, 5% of the DV.¹³‍
• Canned Sardines: Canned fish is an excellent source of calcium because bones are included. One can of sardines (90 grams) provides 60 mg of calcium, around 6% of the DV.¹⁴‍
• Canned Salmon: Along with sardines, a 3-oz serving of canned salmon with bones provides 181 mg of calcium and 14% of the DV.¹⁵‍
• Tofu: Need a plant-based source of protein that’s high in calcium? A 1/2 -cup serving of tofu packs 434 mg of calcium, 33% of the DV.¹⁵‍
• White Beans: Another plant-based protein option packed with calcium is white beans. One cup of canned white beans drained and rinsed offers about 140 mg of calcium and 11% of the DV.¹⁶

Is Too Much Calcium Bad for You?

While calcium is important for overall health and proper functioning, too much calcium can be harmful to your health. Hypercalcemia occurs when you have too much calcium in your blood. Too much calcium in the blood makes it difficult for the body to carry out normal processes. Extremely high levels of calcium may be life-threatening. 

Hypercalcemia can cause headaches, fatigue, nausea, abdominal pain, abnormal heart rhythms, twitching, and muscle cramps. Certain medical conditions, such as thyroid disorders, lung disease, and dehydration, can cause hypercalcemia. It can also be caused by over-supplementation with over-the-counter (OTC) calcium supplements. 

Taking too much vitamin D or calcium from supplements can increase your blood calcium level. Excessive use of common antacids, like Tums and Rolaids, may also lead to higher calcium levels. Taking high doses of over-the-counter supplements and medications is the third most common cause of hypercalcemia among Americans.¹⁷

Talk with a healthcare provider, such as your doctor or a registered dietitian, to ensure the supplements you take are safe for your personal health situation. 

Learn More About Signos’ Expert Advice

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<div class="pro-tip"><strong>Learn More: </strong><a href=vegan-calcium-sources>8 Vegan Calcium Sources for Your Diet</a>.</div>