The simplest ways to get more calcium — no chugging milk required

When you were a kid, your mom probably told you to drink milk so you would grow big and strong. And then, decades later in your 50s, your doctor may have picked up the baton, emphasizing calcium’s importance for preserving bone density and reducing your risk for osteoporosis. But those aren’t the only two life stages where calcium is important — you actually need it throughout your life for bone health and so much more. 

That said, knowing you should get more calcium and actually doing it are two different things, especially because most adults don’t love the idea of drinking glass after glass of milk. But you don’t need to! Here are five super easy ways to get more of this much-needed mineral, along with a quick refresher on what it actually does in your body.

Calcium is a mineral that’s probably best-known for how it supports bone health. “Bones are always in this dynamic process of being broken down and getting rebuilt,” says Cara Harbstreet, R.D., a registered dietitian and owner of Street Smart Nutrition in Kansas City. “Having enough calcium in our diet is what keeps that process going and ensures that our bones aren't gradually getting weaker or less dense over time.” The calcium helps harden and strengthen new bone.

But it’s not just about bones. Calcium also plays a role in muscle contractions — including the muscles in your heart — nerve signaling, blood clotting, and the release and regulation of hormones.

Your body can’t make calcium on its own, so you have to get what you need from outside sources. How much you need per day depends on your age and sex. Intake recommendations are higher for women over 50, since the drop in estrogen after menopause can hasten bone breakdown and impede calcium absorption.

• Adults 19-50 years old: 1,000 mg

• Adult men 51-70: 1,000 mg

• Adult women 51-70: 1,200 mg

• Adults over 70: 1,200 mg

According to a 2024 study published in the journal Nutrients, nearly half of Americans don’t get enough calcium from their diets. “It’s not uncommon for people to fall short on meeting their dietary calcium needs, especially if they’re vegan, allergic to dairy, or lactose intolerant and avoiding or limiting dairy as a result,” says Anthea Levi, R.D., a registered dietitian and founder of Alive+Well Nutrition in Brooklyn. This is also true if you’re trying to lose weight or taking a GLP-1. “Limiting calories in general will also mean there’s less room to fit adequate calcium into your diet.”

This doesn’t necessarily mean you have a true calcium deficiency, a condition in which blood calcium levels are too low, but if you don’t get enough calcium in your diet, your body can leach the mineral from your bones to maintain blood calcium levels. And not surprisingly, this could raise your risk of osteopenia, an early stage of lower-than-normal bone density, or osteoporosis, a more advanced condition of bone density loss that can increase your risk for fractures or falls, says Harbstreet.

While getting enough calcium is important, it’s also crucial to consider what you’re taking in along with it: Vitamin D is big here, since it helps your body absorb calcium. That means if you skimp on D, your bones (and body) could still be at risk.

Thankfully, there are a bunch of foods that are solid sources of this important mineral. Here are some ways to work them into your day.

1. Sneak in more dairy

Dairy foods are calcium classics for a reason: “They provide a great bang for your buck in the calcium department,” says Levi. One cup of 1% milk, for instance, provides 310 mg of it — that’s over a quarter of the recommended daily amount for women over 50.

“But it just doesn’t have to be a cup of milk,” says Harbstreet. “That’s what a lot of people envision, and it might not have a lot of appeal.” Here are other ways to get more dairy:

• Use milk or Greek yogurt as a base for a smoothie.

• Blend cottage cheese into a whipped consistency and dollop it onto pasta. “Consider it a higher protein, lower-fat alternative to ricotta or burrata,” Levi says.

• Mix oats with milk instead of water for your morning oatmeal or overnight oats.

• Make a chia seed pudding with milk to get a double whammy of calcium, says Levi. One quarter cup of chia seeds provides about 265 mg of calcium.

2. Don’t sleep on greens

While they don’t pack quite the punch as dairy, leafy greens — think kale, bok choy, or collard greens — can also help you reach your total daily calcium goal, says Harbstreet. One cup of cooked kale, for instance, provides 177 mg of calcium. Keep in mind that your body’s absorption of calcium from greens is lower than that from dairy, so don’t make greens your only source of calcium.

You can saute them and serve as a side for dinner, or incorporate them into an omelet or hash as an easy way to work some veggies into your morning, says Harbstreet. Sturdier leafy greens like kale also hold up well for meal prep. “Try a 50-50 blend for your salad,” she says. “If you're used to using spinach, arugula, or romaine in your salad, split that 50-50 and incorporate a massaged kale to add a little bit more bulk in nutrients to that salad base.”

3. Try some tofu

Tofu is another plant-based option that can help you reach your calcium goals. On its own, soy contains some calcium, but its levels go up when it’s processed into tofu. “Look at the ingredient list and label on the package. If you see the term ‘calcium sulfate,’ that's going to be your clue that there is a good amount of calcium provided through tofu,” says Harbstreet. This addition helps curdle or “set” the tofu. Three ounces of firm tofu contains around 110 mg of calcium, for instance. Don’t overthink how to cook tofu, either. Simply saute blocks of it with some veggies and serve as a stir-fry, says Harbstreet.

4. Open up a can of tinned fish

As a stroll through the grocery aisles will show, tinned fish is cool again — and if you choose right, it could be a great way to add to your calcium intake, too. You just have to make sure the bones are included, like with sardines and some kinds of salmon. Three ounces of canned salmon with bones packs about 200 mg of calcium.

Don’t let yourself get grossed out by the idea of eating bones — you won’t even notice it. “They have been so softened by the canning process,” says Harbstreet. You can use tinned fish in baked patties or as a topping for crackers or toast as a high-calcium, high-protein snack, says Harbstreet. Another perk: Fatty fish also contains vitamin D, which helps your body absorb the calcium you’re taking in.

5. Choose fortified options

Lots of plant-based milks, orange juices, and cereals are mixed with added calcium salts during processing. “Fortified foods can help fill the gap if you don’t eat dairy, or serve as a nice complement even if you do,” says Levi. “A one-cup serving of fortified almond milk can deliver more than 400 mg of calcium, depending on the brand.”

Just make sure you give the container a good shake before you start pouring to incorporate the added calcium, says Levi. Otherwise it can settle at the bottom of the carton.

Boosting your calcium intake through food sources is ideal, because you’re also taking in a lot of other helpful nutrients at the same time, says Harbstreet. But in some cases, like if you’re having trouble eating calcium food sources consistently or need to take in a higher amount due to personal or family history with bone conditions, a supplement can be a good choice. 

There are two main forms — calcium carbonate and calcium citrate — and the best option depends in part on when you can take it. “With calcium citrate, you don’t have to time it up with a meal,” says Harbstreet. “But the carbonate form is better tolerated if you eat it with something.” When shopping for supplements, keep in mind that they are not FDA-reviewed. Look for an option with third-party certification, so you know that it contains what it claims to contain.

Getting enough calcium benefits everything from your bones to your heart — and you don’t need to rely solely on milk to get enough. Choosing calcium-rich food sources, like dairy, leafy greens, tofu, tinned fish, or fortified milks or juices can help you get the amount your body needs each day. But if you’re having trouble hitting your daily calcium recommendations with food alone, taking a calcium supplement can help bridge that gap.