Calcium

Good sources of the mineral 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, and fish where you eat the bones, such as sardines and pilchards.

How much do I need?

You should be able to get all the calcium you need from your daily diet. Adults need 700 mg a day.

What does it do?

Calcium has a number of important functions. For example it:

  • helps build strong bones and teeth
  • regulates muscle contraction, including the heartbeat
  • makes sure blood clots normally

It's thought that calcium may help to lower high blood pressure and may help to protect against colon and breast cancer, although more evidence is needed to confirm this.

What happens if I take too much?

Taking high doses of calcium could lead to stomach pain and diarrhoea.

What is our advice?

You should be able to get all the calcium you need by eating a varied and balanced diet. But if you decide to take calcium supplements it's a good idea not to take too much.

Taking 1500 mg or less of calcium supplements a day is unlikely to cause any harm.

Arrow_Dropdown Created with Sketch. Arrow_leftArrow_Right Icon_AlchoholIcon_Alchohol_RoundalIcon_AppleIcon_Apple_RoundalIcon_BacteriaIcon_Bacteria_Roundal calorie-outlined Created with Sketch. Icon_CardActivityIcon_CardActivity_RoundalIcon_CarrotIcon_Carrot_RoundalIcon_CertificateIcon_Certificate_RoundalIcon_CheeseIcon_Cheese_RoundalIcon_ChocolateIcon_Chocolate_RoundalIcon_ClipboardIcon_Clipboard_RoundalIcon_CloseIcon_CowIcon_Cow_Roundal Shape Created with Sketch. Icon_CursorIcon_Cursor_RoundalIcon_DeerIcon_Deer_RoundalIcon_download Icon_Facebook_RoundalIcon-FeaturedIcon_FishIcon_Fish_RoundalIcon_FizzyJuiceIcon_FizzyJuice_RoundalIcon_ForkIcon_Fork_RoundalIcon_FridgeIcon_Fridge_RoundalIcon_GrainIcon_GrainNoIcon_GrainNo_RoundalIcon_Grain_RoundalIcon_GraphIcon_GraphResourceIcon_Graph_RoundalIcon_HandIcon_Hand_RoundalIcon_HeartIcon_Heart_RoundalIcon_InfoIcon_Info_Roundal instagram Icon_LambIcon_Lamb_RoundalIcon_LetterIcon_Letter_RoundalIcon_LinkExternalIcon_LinkInternal Icon_MagnifyingGlassIcon_MagnifyingGlass_RoundalIcon_NewIcon_NewsIcon_News_RoundalIcon_OilIcon_Oil_RoundalIcon_PeopleIcon_People_RoundalIcon_PersonIcon_Person_RoundalIcon_PhoneIcon_Phone_RoundalIcon_PigIcon_Pig_RoundalIcon_PlayIcon_PotatoesIcon_Potatoes_RoundalIcon_PrintIcon_Print_RoundalIcon_ResourceIcon_Resource_Roundal Group Created with Sketch. Icon_SaltIcon_Salt_RoundalIcon_SaveIcon_Save_RoundalIcon_ScotlandIcon_Scotland_RoundalIcon_SearchIcon_ShellfishIcon_Shellfish_RoundalIcon-SpiralIcon_SteakIcon_Steak_RoundalIcon_StopwatchIcon_Stopwatch_RoundalIcon_TapWaterIcon_TapWater_RoundalIcon_TestTubeIcon_TestTube_RoundalIcon_ThumbsUpIcon_ThumbsUp_RoundalIcon_Tick Shape Created with Sketch. Icon_Tick_1Icon_Tick_RoundalIcon_TomatoIcon_Tomato_RoundalIcon_TractorIcon_Tractor_RoundalIcon_TrollyIcon_Trolly_RoundalIcon_TurkeyIcon_TurkeyCookedIcon_TurkeyCooked_RoundalIcon_Turkey_Roundal Icon_Twitter_RoundalIcon_WarningIcon_Warning_RoundalIcon_WaterDropIcon_WaterDrop_RoundalIcon_WineBottleIcon_WineBottle_RoundalIcon_WineGlassIcon_WineGlass_Roundal youtube Icon_snowflakeIcon_snowflake_RoundalLogo_FSS_Gaelic_WhiteLogo_FSS_WhitePagination_LeftArtboard 69