Why do we need calcium and how much is enough?

What is calcium?

Calcium is a mineral that plays a part in overall bodily functions. Roughly 99% of your body's calcium is stored in your bones. The other 1% is available in your blood and tissue. Calcium plays a vital role in bone and teeth health and is also important for muscle function, blood clotting, and heart and nerve health.²

Why do we need calcium?

Your bones are living tissue that are constantly breaking down and regenerating. Getting an adequate amount of calcium combined with a healthy lifestyle helps maintain bone density as you get older. A lack of calcium can lead to brittle bones and osteoporosis later in life.³

How much calcium do you need?

The amount of calcium you need in your diet varies by age, weight and sex. Increased demands happen in certain life stages, particularly during adolescence while the body maximises the strength of the skeleton, and around menopause when hormonal changes accelerate bone loss and calcium is required to maintain bone mass.² The typical amount of calcium recommended for a teenager aged 12–18 years and in a woman over the age of 50 is 1300mg/day. Men aged 19 to 70 and women aged 18–50 years require 1000mg per day.² During pregnancy the body absorbs calcium more efficiently, so there is no need to increase calcium in the diet.² Dairy foods are the main source of calcium in the diet and to meet requirements for most people you would need around 2–3 servings of dairy each day. In practical terms, a serve equates to a glass of milk, a bottle of yoghurt, or two slices of cheese.

How to get more calcium in your diet?

Calcium is predominantly found in milk and milk-based products, including a2 Milk® Full Cream. However, you also need other nutrients, like vitamin D, to absorb calcium properly. Your skin naturally produces vitamin D when exposed to sunlight, but you may need to supplement depending on factors such as skin tone, location and lifestyle.³ Additionally, you can add sources of vitamin D to the diet. Foods rich in vitamin D include mushrooms, salmon, and egg yolks. 

Below are some recipe ideas that contain a2 Milk® Full Cream for calcium as well as foods that contain vitamin D.

• Chicken and Mushroom Baked Rice
• Homemade Ricotta

If you are concerned about your vitamin D levels, speak to a healthcare professional.

How much calcium does a glass of milk have?

There is about 250–300mg of calcium in a glass of milk. As an example, a2 Milk® Full Cream has 273mg per serve. If you avoid cow's milk, there are milk alternatives available from plant sources such as soy, rice, and almond milks. Choose an option that is fortified with calcium. If you are consuming a milk alternative and concerned about your calcium intake, speak to a healthcare professional.

What happens if you are a vegan or avoid dairy products?

If you are a vegan or avoid dairy products, there are alternatives available that contain calcium. Tofu, sardines, almonds, and wholegrain bread are good plant-based sources of calcium.

Eating a balanced diet

Eating a balanced diet is vital to getting all the vitamins and nutrients your body needs. Learning to eat wholefoods doesn't have to be complex. Start small by changing a single food item at a time or substituting a meal for something healthier. Find a2 Milk® in your local grocery and try any of our quick and easy recipes the whole family will love. Our recipes cover both savoury and sweet options so you can find something for any palate.

The a2 Milk® difference

Our high-quality a2 Milk® comes from cows specially selected to naturally produce milk with only A2-type protein and no A1 protein. It may be easier on digestion than ordinary milk for some milk-intolerant individuals, when consumed as part of a healthy, varied diet.