This questions comes up frequently, so let’s take a quick look at the daily recommendations for calcium requirements. I will draw from my experience as a naturopathic doctor in Singapore to discuss the amounts of calcium in milk and dairy, show how much dairy you would actually need to consume, and relate alternatives to dairy.
What’s the Recommended Daily Allowance (RDA) For Calcium?
The recommended daily allowance (RDA) for calcium varies by age. The RDA for Singapore is considerably lower as compared to standard calcium requirements in United States or Canada. (Use this table only as a general information guide. However, the requirements change based on ethnicity and on individual basis).
Age
Male
Female
Pregnant
Lactating
0–6 months
200 mg
200 mg
7–12 months
400mg
400 mg
1–3 years
500 mg
500 mg
4–6 years
600 mg
600 mg
7-9 years
700mg
700 mg
10–18 years
1000 mg
1,000 mg
1000 mg
1,000 mg
19–50 years
800 mg
800 mg
1,000 mg
1,000 mg
51–70 years
1,000 mg
1,200 mg
71+ years
1000 mg
1000 mg
Dairy Is a Good Source of Calcium, Magnesium and Potassium – But It’s Not Enough
Doctors have recommended dairy as a good source of calcium since decades for people who tend towards osteoporosis. Dairy is no doubt a great source of calcium but also provide adequate sources of other minerals like magnesium and potassium that is essential for bone building and metabolism. If you are not intolerant or allergic to dairy, it is far by the easiest way to get calcium especially with children**.** Pastured dairy products in particular, are also a good source of fat soluble vitamins like A,D, E, K2 which can be difficult to obtain elsewhere in the diet.
Can You Get Enough Calcium From Only Milk?
Milk (and dairy in general) is probably not enough calcium to hit your RDAs. One would have to take very high amounts of these foods to achieve the required daily amounts of calcium especially in adults which make it less practicable.
Milk, 1% low fat – (8oz 1 cup) – 300 mg calcium
Yogurt, plain low fat (8 oz, 1cup) – 400 mg calcium
American cheese (1 oz)-. 150mg calcium
Cheddar Cheese (1 oz).-204 mg calcium
Gouda/Muenster/Provolone (1 oz.) -200mg calcium
Lactose intolerance and dairy sensitivities are a common concern these days. Lactose intolerance is the lack of enzyme to digest lactose, the naturally occurring milk sugar. It is estimated that 90% of Asians and Africans are lactose intolerant, 70% of Hispanics and Jewish persons, 65% of Southern Indians, 30% of Central Europeans, and 5% of Northern Europeans. Persons who are not lactose intolerant may still have allergies or food sensitivities to the proteins casein or whey in dairy products. Cow’s milk has also been associated with potential problems like autoimmune conditions, asthma, allergies, autism and others.
So considering the rise of potential problems associated with dairy, other dairy forms like fermented dairy for lactose intolerant people should be considered.
Foods
Quantity (serving)
Calcium content (mg)
Yogurt, plain (low fat)
8 oz
400 mg calcium
Yogurt, flavored (low fat)
8 oz.
300-400 mg calcium (depends on different brands)
Kefir
100gms
120mg
Firm tofu
1/2 cup
253 mg
Excessive intake of dairy in children has also shown to be associated with deficiency of iron and anemia as calcium competes with iron for absorption. Intake of processed foods like cheese creates an acidic environment which can cause calcium to leach out of bones. Therefore a alkaline environment with plenty of greens would be ideal for bone building than relying completely on dairy.
What are Some Non-Dairy Sources of Calcium?
Foods
Quantity (serving)
Calcium content (mg)
Sardines,
3 ounces
324 mg
Collard greens,
1 cup
357 mg
Calcium-fortified orange juice
1 cup
300 mg
Soy or rice milk, fortified,
1 cup
200-300 mg
Canned salmon
3 ounces
205 mg
Turnip greens
1 cup
215 mg
Kale
1 cup
179 mg
Soybeans
1 cup
175 mg
Okra
1 cup
172 mg
Bok choy
1 cup
158 mg
Mustard greens
1 cup
152 mg
Tahini
2 tbsp
128 mg
Broccoli
1 cup
94 mg
Almonds
1/4 cup
89 mg
Almond butter
2 tbsp
86 mg
Ikan bilis
2tbsp
200mg
Lentils
1 cup
230mg
Kailan
1 cup
116mg
Spinach
1 cup
84mg
If you take iron or other minerals, it is advisable to space calcium supplements. Calcium competes with iron for absorption in the gut.
Remember that calcium is not just the only player in the osteoporosis prevention game. Magnesium, vitamin D, Vitamin K, Boron are equally essential for bone building. Vitamin D is essential to use the calcium appropriately and preventing deposition elsewhere in the body. Therefore it is essential to use a balanced nutrient composition if you plan to take a calcium supplement on a long term basis.
If you would like personalized insight regarding your calcium intake, contact a licensed gut health doctor in Singapore for a consultation.
Sources :
Calcium content of foods, Harvard University of Medical Sciences
RDA derived from: Health promotion board, Singapore