Meeting Your Calcium Needs for Strong Bones
Calcium is a key nutrient for bone health. It not only supports bone strength and density but also plays a role in muscle and nerve function. Many Australians fall short of their calcium needs, which can increase the risk of osteoporosis and fractures later in life.
How Much Calcium Do We Need?
Adults 19–50 yrs: 1000 mg/day
Women 51+ yrs & Men 70+: 1300 mg/day
Teens (12–18 yrs): 1300 mg/day – critical years for bone building
Pregnancy & breastfeeding: 1000 mg/day
Where to Get Calcium:
Dairy foods: 1 cup of milk = ~300 mg calcium, 200 g yoghurt = ~300 mg, 40 g cheese = ~250 mg
Fortified plant-based milks: similar levels if calcium-fortified
Fish with bones: ½ can salmon = ~200 mg
Tofu (calcium-set): 100 g = ~300 mg
Leafy greens: 1 cup cooked bok choy ~150 mg
Nuts/seeds: 30 g almonds ~80 mg
High-Calcium Foods You Can Find in the Supermarket
While dairy foods like milk, yoghurt, and cheese are well-known calcium sources, there are many everyday supermarket products that make it easier to reach your calcium needs, including fortified options for those who are plant-based or limit dairy. Here are some practical examples:
Complete Dairy High Calcium Milk – naturally higher in calcium and protein than regular milk. A great option for supporting bone health and meeting daily calcium needs.
Vitasoy Calci-Plus Soy Milk – a calcium-fortified soy milk providing ~400 mg per glass (about half of an adult’s daily requirement), plus added vitamin D and magnesium.
PureHarvest Calcium-Enriched Plant Milks – almond, oat, rice, and soy milks fortified with calcium, ideal for non-dairy drinkers.
Uncle Tobys Cereal Plus Calcium – fortified cereal providing calcium and vitamin D when served with milk.
Evergreen Calcium-Set Tofu – ~350 mg per 100 g, an excellent choice for vegetarians and vegans.
Canned Salmon or Sardines (with bones) – provide both calcium (180–320 mg per serve) and vitamin D naturally.
Shopping Tip
When choosing alternatives to dairy, always check the label. Aim for products that provide at least 100 mg calcium per 100 mL and, where possible, are fortified with vitamin D, since this helps the body absorb calcium more effectively.
A Day on the Plate Example (for an adult 1000 mg target):
Breakfast: Weet-Bix with 1 cup milk or fortified plant based milk (300 mg)
Snack: Yoghurt with fruit (300 mg)
Lunch: Tofu stir-fry with veggies (300 mg)
Dinner: Grilled salmon with broccoli (200 mg)
Snack: Cheese + wholegrain crackers (250 mg)
Total ~1350 mg calcium
Why Bone Density Matters:
Bone density is a measure of how strong and mineral-rich your bones are. We build most of our bone mass during childhood, adolescence, and early adulthood, reaching peak bone density around the late 20s. After about age 30, bone breakdown starts to outpace bone formation, leading to a gradual decline.
Low calcium intake, inadequate vitamin D, hormonal changes (such as menopause), low physical activity, and certain medical conditions or medications can all speed up this loss. Over time, this can result in osteopenia (early bone thinning) or osteoporosis, which significantly increases the risk of fractures, even from minor falls.
Regular monitoring with a DEXA scan can help detect changes in bone density early, giving you and your healthcare team the chance to take steps, such as optimising diet, exercise, and lifestyle, to maintain strong bones.
Meeting your calcium needs is possible with simple food swaps and planning. Combine this with physical activity and regular check-ups for strong, healthy bones throughout life.