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TOSS YOUR CALCIUM PILLS
Recommended Adequate Intake of Calcium.
This table is extracted  from a U.S. Government site
 Age Calcium (mg/day) Pregnancy & Lactation

0 to 6 months

210

N/A

7 to 12 months

270

N/A

1 to 3 years

500

N/A

4 to 8 years

800

N/A

9 to 13 years

1300

N/A

14 to 18 years

1300

1300

19 to 50 years

1000

1000

51+ years

1200

N/A
It is COMMON KNOWLEDGE that most people - especially women - need more calcium. As a result store shelves are lined with an almost endless array of calcium supplements. Some people even suggest using antacid pills to provide the needed amount of calcium. In reality, though, the supplements are NOT NECESSARY, and there is even research that suggests that consuming calcium in pill form could be counter productive, or even harmful.
  • If you consume more calcium than recommended, there is no proof that it will benefit your bones.
  • The adverse effects of excessive calcium intake may include high blood calcium levels, kidney stone formation and kidney complications.

Take a look at the food listings below. Notice how LITTLE food is needed to meet the daily calcium requirements. Please seriously consider tossing out your calcium supplements and using real food to achieve your calcium goal.

KNOWN CAUSES OF OSTEOPOROSIS

TO PREVENT AND TREAT BONE LOSS:

Food Sources of Calcium ranked by milligrams of calcium per standard amount; also calories in the standard amount. (All are ≥ 20% of AI for adults 19-50, which is 1,000 mg/day.)

Food, Standard Amount

Calcium (mg)

Calories

Fortified ready-to-eat cereals (various), 1 oz

236-1043

88-106

Soy beverage, calcium fortified, 1 cup

368

98

Sardines, Atlantic, in oil, drained, 3 oz

325

177

Tofu, firm, prepared with nigarib , ½ cup

253

88

Pink salmon, canned, with bone, 3 oz

181

118

Collards, cooked from frozen, ½ cup

178

31

Molasses, blackstrap, 1 Tbsp

172

47

Spinach, cooked from frozen, ½ cup

146

30

Soybeans, green, cooked, ½ cup

130

127

Turnip greens, cooked from frozen, ½ cup

124

24

Ocean perch, Atlantic, cooked, 3 oz

116

103

Oatmeal, plain and flavored, instant, fortified, 1 packet prepared

99-110

97-157

Cowpeas, cooked, ½ cup

106

80

White beans, canned, ½ cup

96

153

Kale, cooked from frozen, ½ cup

90

  20

Okra, cooked from frozen, ½ cup

88

  26

Soybeans, mature, cooked, ½ cup

88

  149

Blue crab, canned, 3 oz

86

84

Beet greens, cooked from fresh, ½ cup

82

19

Pak-choi, Chinese cabbage, cooked from fresh, ½ cup

79

  10

Clams, canned, 3 oz

78

126

Dandelion greens, cooked from fresh, ½ cup

74

  17

Rainbow trout, farmed, cooked, 3 oz

73

144

a Both calcium content and bioavailability should be considered when selecting dietary sources of calcium. Some plant foods have calcium that is well absorbed, but the large quantity of plant foods that would be needed to provide as much calcium as in a glass of milk may be unachievable for many. Many other calcium-fortified foods are available, but the percentage of calcium that can be absorbed is unavailable for many of them.

 b Calcium sulfate and magnesium chloride.

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

Food, Standard Amount

Calcium (mg)

Calories

Plain yogurt, non-fat (13 g protein/8 oz), 8-oz container

452

127

Romano cheese, 1.5 oz

452

165

Pasteurized process Swiss cheese, 2 oz

438

190

Plain yogurt, low-fat (12 g protein/8 oz), 8-oz container

415

143

Fruit yogurt, low-fat (10 g protein/8 oz), 8-oz container

345

232

Swiss cheese, 1.5 oz

336

162

Ricotta cheese, part skim, ½ cup

335

170

Pasteurized process American cheese food, 2 oz

323

188

Provolone cheese, 1.5 oz

321

150

Mozzarella cheese, part-skim, 1.5 oz

311

129

Cheddar cheese, 1.5 oz

307

171

Fat-free (skim) milk, 1 cup

306

83

Muenster cheese, 1.5 oz

305

156

1% low-fat milk, 1 cup

290

102

Low-fat chocolate milk (1%), 1 cup

288

158

2% reduced fat milk, 1 cup

285

122

Reduced fat chocolate milk (2%), 1 cup

285

180

Buttermilk, low-fat, 1 cup

284

98

Chocolate milk, 1 cup

280

208

Whole milk, 1 cup

276

146

Yogurt, plain, whole milk (8 g protein/8 oz), 8-oz container

275

138

Ricotta cheese, whole milk, ½ cup

255

214

Blue cheese, 1.5 oz

225

150

Mozzarella cheese, whole milk, 1.5 oz

215

128

Feta cheese, 1.5 oz

210

113

Source: Nutrient values from Agricultural Research Service (ARS) Nutrient Database for Standard Reference, Release 17. Foods are from ARS single nutrient reports, sorted in descending order by nutrient content in terms of common household measures. Food items and weights in the single nutrient reports are adapted from those in 2002 revision of USDA Home and Garden Bulletin No. 72, Nutritive Value of Foods. Mixed dishes and multiple preparations of the same food item have been omitted from this table.

SOURCE LINK