Most Canadian adults don't get enough calcium — and the consequences show up decades later as fractures and osteoporosis. Here's a practical, evidence-based guide to calcium: how much you need, the best food sources, and when supplements actually help.
About 99% of the calcium in your body is stored in your bones and teeth. Bone tissue is constantly being broken down and rebuilt — a process called remodelling — and calcium is the primary building material. When your blood calcium drops (because your diet is low), your body pulls calcium directly out of your bones to maintain normal function.
Over years and decades, this creates a deficit that leads to lower bone density, increased fracture risk, and eventually osteoporosis. The good news: calcium intake is one of the most controllable factors in bone health, at any age.
Health Canada's recommended daily intake varies by age and life stage:
| Age / Life Stage | Recommended Daily Calcium |
|---|---|
| Children 1–3 | 700 mg |
| Children 4–8 | 1,000 mg |
| Teens 9–18 | 1,300 mg |
| Adults 19–50 | 1,000 mg |
| Men 51–70 | 1,000 mg |
| Women 51–70 | 1,200 mg |
| Adults 71+ | 1,200 mg |
| Pregnant / Breastfeeding (19+) | 1,000 mg |
Dairy products are the most concentrated source of calcium in the Canadian diet, but they're far from the only option. Here are the top food sources:
| Food | Serving | Calcium (mg) |
|---|---|---|
| Plain yogurt | 3/4 cup (175g) | 270–320 mg |
| Canned salmon (with bones) | 75g | ~210 mg |
| Milk (any fat %) | 1 cup (250ml) | ~300 mg |
| Fortified plant milk | 1 cup (250ml) | ~300 mg |
| Cheese (cheddar) | 50g | ~350 mg |
| Firm tofu (made with calcium sulfate) | 150g | ~350 mg |
| White beans (cooked) | 1/2 cup | ~130 mg |
| Cooked bok choy | 1/2 cup | ~85 mg |
| Almonds | 1/4 cup | ~95 mg |
| Kale (cooked) | 1/2 cup | ~75 mg |
Aim to build your calcium intake primarily from food. When you eat calcium-rich foods, you also get other bone-supporting nutrients like protein, phosphorus, and magnesium that supplements don't provide.
Not all dietary calcium is absorbed equally. Dairy calcium is absorbed at about 30–35%. Calcium in kale and bok choy is actually absorbed at a similar rate. However, spinach and beet greens contain oxalates that bind calcium and reduce absorption significantly — so while they contain calcium, they're not reliable sources for bone health.
Supplements aren't necessary for everyone, but they're useful when diet consistently falls short. Common situations:
The two most common forms of calcium supplements differ in important ways:
Your body can only absorb about 500 mg of calcium at a time. If you're supplementing with more than that, split it into two doses taken several hours apart.
Calcium and vitamin D are inseparable when it comes to bone health. Vitamin D is essential for your intestines to absorb calcium from food. Without adequate vitamin D, you can eat all the calcium-rich food you want and still end up deficient.
This is especially relevant in Canada, where we're too far north to synthesize vitamin D from sunlight for roughly half the year. Most Canadians benefit from a vitamin D supplement, particularly in fall and winter. Read our guide to vitamin D →
If you do decide to supplement, here are options worth considering. We recommend established products with clear labelling and third-party testing where possible.
iHerb ships to Canada with reasonable rates and carries most major supplement brands. Always check that you're buying from a reputable brand with clear dosage information.