Get Enough Calcium

Women age 19-50 need at least 1,000 mg of calcium every day. Younger women and women over 50 need even more calcium.

There are two easy ways to get your calcium:

1. Eat foods with calcium, such as:
• Fat free or low-fat milk and yogurt
• Spinach and greens
• Tofu made with calcium
• Orange juice with added calcium
2. Take a calcium pill every day. You may choose to take a pill that has only calcium or take a multivitamin with calcium. Talk to your doctor before you take calcium pills.

Am I Getting Enough Calcium?

3 out of 4 women are not getting the calcium they need each day. Are you? Use this calcium calculator to find out.

Remember, women age 19 to 50 need at least 1,000 mg of calcium each day.

Your body needs calcium to build strong bones. Many women are at risk for osteoporosis, or weak bones, which develops slowly over many years.

Getting enough calcium each day can help prevent osteoporosis.

Protect your bones - get plenty of calcium every day.

Check the label

When you are at the grocery store, find foods high in calcium. Look for low-fat or fat-free milk products and cereals that have at least 20% DV of calcium. DV stands for daily value.

Make it Easy to Remember

If you take a calcium pill, take it at the same time every day. This will help you remember. Try taking it in the morning with your breakfast. Leave the pill bottle on the kitchen or bathroom counter where you will see it.

Get Enough vitamin D

Vitamin D helps your body take in calcium. Check this chart to see how much vitamin D you need each day.

Your body makes vitamin D when you are out in the sun. You can also get vitamin D from:

• Salmon
• Milk and some yogurt (check the label)
• Vitamin D pills

Eat Healthy

Along with eating foods high in calcium or taking a calcium pill, it is important for women to eat a healthy diet that has lots of fresh fruits, vegetables, and other healthy foods. Calcium is in foods such as low fat yogurt and spinach. Check out this list of foods with calcium.

Learn how getting enough calcium can help prevent osteoporosis.

What do you want to do today?

Use this calcium calculator to find out if you are getting enough calcium.

Add foods with calcium to your grocery list such as fat-free milk or yogurt.

If you already take a calcium pill, make it easy to remember. Put a note on your bathroom mirror where you will see it each day.