Mineral
Calcium
Calcium is the mineral that builds and maintains strong bones and teeth. It also helps muscles, nerves and blood clotting work properly. Dairy foods are a major source.
What it is
Calcium is the most abundant mineral in the body, stored mainly in the bones and teeth.
What it does
It builds and maintains strong bones and teeth, and is needed for muscle movement, nerve signalling, and normal blood clotting.
Good sources
Milk, cheese and yoghurt, fortified plant milks, tofu set with calcium, tinned fish with bones, and green leafy vegetables.
Deficiency and who is at risk
Long-term low calcium (or low vitamin D, which is needed to absorb it) contributes to weak bones and, over time, osteoporosis and fracture risk. People avoiding dairy should ensure other good sources.
Balance
Can you have too much?
Very high intake from supplements can cause stomach upset and, rarely, other problems, so supplements should be taken as advised.
Education and reference only. This is general nutrition information, not personal advice, and does not give doses. Ask a pharmacist, GP or registered dietitian before starting supplements, especially with a health condition or in pregnancy.
Answers
Calcium: frequently asked questions
How do I get enough calcium without dairy?
Good non-dairy sources include fortified plant milks, calcium-set tofu, tinned fish with bones, and green leafy vegetables. A dietitian can advise if you avoid dairy.
Related
More on minerals and nutrition
Sources
Where this is drawn from
- NHS — Vitamins and minerals
- British Dietetic Association (BDA)
- UK Scientific Advisory Committee on Nutrition (SACN)
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