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Calcium is one of the 13 nutrients listed on food labels in Canada. It is found on the Nutrition Facts table on the product packaging.
Calcium is a mineral that is important in the development of our bones and teeth. Did you know that 99 % of the calcium found in your body is found in your bones and teeth? Calcium also plays a role in blood pressure and muscle functioning.
Good food sources of calcium include:
- Almonds
- Broccoli
- Calcium-fortified orange juice
- Canned salmon (with bones)
- Chinese cabbage
- Fortified soy beverage
- Hard cheese
- Kale
- Milk
- Yogurt
- Calcium-Set Tofu - check the Nutrition Facts table to ensure it's a good source of calcium
| Life Stage |
Age |
Calcium Needs |
Safe Upper Level |
| Infants |
0-6 months |
200 mg |
1000 mg |
| 7-12 months |
260 mg |
1500 mg |
| Children |
1-3 years |
700 mg |
2500 mg |
| 4-8 years |
1000 mg |
2500 mg |
| 9-18 years |
1300 mg |
3000 mg |
| Adults |
19-50 years |
1000 mg |
2500 mg |
| 51-70 years |
Men 1000 mg
Women 1200 mg |
2000 mg |
| 70+ years |
1200 mg |
1000 mg |
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Source: Dietary Reference Intakes, 2010.
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Consuming too much calcium from supplements can result in serious side effects. If you take a calcium supplement, do not exceed the recommendations for your age group without the advice of your health care provider.
Canada's Food Guide recommends that all Canadians drink 500 ml (2 cups) of milk or fortified soy beverage. This is because they are high in calcium and vitamin D. If you don't drink milk or soy beverage, you need to make sure that you get enough of these nutrients from other sources.
Our body requires vitamin D to properly absorb and use calcium.
Calcium deficiency can cause osteoporosis which increases your risk for bone breaks and fractures.
It is important to consume adequate calcium to prevent the development of osteoporosis.
Contact & More Information
For more information contact EatRight Ontario toll-free at 1.877.510.5102 or find them on the web at www.eatrightontario.ca.
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