Recommended Dietary Allowance (RDA) and Dietary Sources of Calcium

Calcium is an essential mineral that plays a crucial role in bone health, nerve function, and muscle contractions. Ensuring adequate calcium intake through diet is vital for overall health.

Recommended Dietary Allowance (RDA) for Calcium

The RDA for calcium varies by age and gender. The National Institutes of Health (NIH) recommends the following daily intake:

• Children (1-3 years): 700 mg
• Children (4-8 years): 1,000 mg
• Adolescents (9-18 years): 1,300 mg
• Adults (19-50 years): 1,000 mg
• Women (51+ years) & Men (71+ years): 1,200 mg

Natural Dietary Sources of Calcium

• Dairy products (milk, cheese, yogurt)
• Leafy green vegetables (kale, spinach, collard greens)
• Nuts and seeds (almonds, sesame seeds)
• Fish with edible bones (sardines, salmon)

Fortified Dietary Sources of Calcium

• Fortified plant-based milk (soy, almond, oat milk)
• Fortified cereals
• Calcium-set tofu
• Juices and drinks enriched with calcium