Where to Get Your Calcium - Making Healthy Choices for Adults Ages 60+

November 9, 2022


To maintain strong bone health as we age, it's important to eat and drink foods that supply calcium.

Thankfully, there are a number of great sources to choose from!

One major source of calcium is the dairy food group, which includes milk, yogurt, and cheese. In fact, to support your best health, aim for three cups of dairy per day. That's because dairy foods deliver more calcium per serving than any other foods, while also providing Vitamin D, potassium, and protein. When choosing dairy foods, be sure to opt for fat-free or low-fat sources to limit the saturated fat and calories you consume.

While found in lesser amounts than in dairy foods, you can also get calcium from green leafy vegetables, such as collards, bok choy, spinach, kale, and turnip greens. And, canned fish with bones, such as salmon or sardines. There's also calcium fortified orange juice and soy products!

With all these options, you can mix up your daily supply of calcium foods to get a range of nutrients that support great overall health.

True or false?

As we grow older, we may have a harder time digesting the lactose found in dairy products. This is true. If you find that dairy products cause issues, try soy products that are naturally lactose-free, yet fortified with calcium and vitamins to be nutritionally similar to cow's milk.

True or false?

All dairy products are good sources of calcium. This is false. NOT included as calcium-rich dairy foods are cream cheese, cream, and butter, because these have little to no calcium.

True or false?

Whole milk has more calcium than lower fat varieties. This is false. 1% and skim milk have the same amount of calcium and Vitamins A and D as whole milk, with less fat and calories.

True or false?

Non-dairy milk alternatives provide the same amount of calcium as cow's milk. This is true and false. Plant-based milks need to be fortified to deliver the same amount of calcium as cow's milk, which is around 300 mg per eight ounce serving. Soy milk generally meets this mark. For other milk alternatives, like almond, coconut, and oat milk, check the Nutrition Facts label.

Whether it's dairy, greens, canned fish with bones, or calcium fortified foods, choose the foods you enjoy that deliver the calcium your body needs to stay active, healthy, and strong.