Calcium  

 

Calcium has several important functions.

These include:

• helping build strong bones and teeth
• regulating muscle contractions, including heartbeat
• making sure blood clots normally

A lack of calcium could lead to a condition called rickets in children and osteomalacia or osteoporosis in later life.

Sources of calcium

Sources of calcium include:

• milk, cheese and other dairy foods
• green leafy vegetables – such as broccoli, cabbage and okra, but not spinach
• soya beans
• tofu
• soya drinks with added calcium
• nuts
• bread and anything made with fortified flour
• fish where you eat the bones – such as sardines and pilchards

How much calcium do I need?

Adults (19-64 years) need 700mg of calcium a day.

You should be able to get all the calcium you need from your daily diet.

What happens if I take too much calcium?

Taking high doses of calcium (more than 1,500mg a day) could lead to stomach pain and diarrhoea.

What does the Department of Health advise?

You should be able to get all the calcium you need by eating a varied and balanced diet. If you take calcium supplements, don't take too much as this could be harmful.

Taking 1,500mg or less a day is unlikely to cause any harm.