Calcium

There is more calcium in the body than any other mineral and it has several important functions.

Good sources of calcium

How much calcium do I need?



- helping build strong bones and teeth
- regulating muscle contractions, including heartbeat
- ensuring blood clots normally

It's thought that calcium may help lower [high blood pressure](https://www.livehealthily.com/health-library/conditions/blood-pressure-high) and protect against colon and [breast cancer](https://www.livehealthily.com/health-library/conditions/breast-cancer-in-women), although more evidence is needed to confirm this. A lack of calcium could lead to a condition called rickets in children or [osteoporosis](https://www.livehealthily.com/health-library/conditions/osteoporosis) in later life.

## Good sources of calcium

Good sources of calcium include:

- milk, cheese and other dairy foods
- green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
- soya beans
- tofu
- soya drinks with added calcium
- nuts
- bread and anything made with fortified flour
- fish where you eat the bones, such as sardines and pilchards


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## How much calcium do I need?

Adults need 700mg of calcium a day. You should be able to get all the calcium you need from your daily diet.

### What happens if I take too much calcium?

Taking high doses of calcium (over 1500mg a day) could lead to stomach pain and [diarrhoea](https://www.livehealthily.com/health-library/symptoms/diarrhoea). You should be able to get all the calcium you need by eating a varied and balanced diet. If you take calcium supplements, do not take too much. Taking 1,500mg or less a day is unlikely to cause any harm.

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References

Healthily's medical team

Article information

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Find out about calcium, including what it does, how much you need, and how to make sure you get enough.