The Recommended Daily Allowance (RDA) of calcium varies depending on age, gender and life stage. Here are some general guidelines from the UK’s National Health Service (NHS):
- Infants 0-12 months: 525 mg/day
- Children 1-3 years: 350 mg/day
- Children 4-6 years: 450 mg/day
- Children 7-10 years: 550 mg/day
- Adolescents 11-18 years (Boys): 1000 mg/day
- Adolescents 11-18 years (Girls): 800 mg/day
- Adults 19-64 years: 700 mg/day
- Adults 65+ years: 1200 mg/day
- Pregnant and breastfeeding women: 700 mg/day
The key to meeting your calcium needs is diversity in your diet. Incorporating a variety of calcium-rich foods can help ensure you’re getting the right amount of calcium each day.
If you’re concerned about your calcium intake or if you’re at risk for osteoporosis, it’s always a good idea to consult a healthcare professional or a dietitian for personalized advice.
