Calcium is an essential mineral that plays a crucial role in maintaining strong bones and teeth, as well as ensuring the proper functioning of muscles and nerves. This is why it is important to meet our calcium needs throughout our lives.

After reviewing our calcium requirements, we will explore the foods richest in calcium. Finally, and most importantly, we will examine calcium absorption cofactors, as most calcium deficiencies are actually caused by a lack of these essential cofactors.

Calcium Needs Evolve Throughout Life

Calcium is a vital nutrient for growth and development at every stage of life. It directly contributes to bone health, nerve function, muscle activity, and plays a key role in blood clotting.

It is also important to note that calcium needs change over time depending on age and physiology. According to ANSES recommendations:

  • Infants under 6 months should consume 200 mg of calcium per day.
  • Pregnant or breastfeeding women need between 950 and 1000 mg.
  • Postmenopausal women require 1000 to 1200 mg per day.
  • Teenagers need 1150 mg, while young adults aged 18 to 24 require 1000 mg.
  • Adults aged 25 and over should consume 950 mg per day.

Where to Find Calcium in Your Diet?

The Best Animal-Based Sources of Calcium

Dairy Products and Eggs

Dairy products are widely known as one of the best sources of calcium. They are often recommended for children and teenagers due to their crucial role in growth.

Milk, cheese, and yogurt are all excellent sources of calcium. A single glass of milk provides up to 300 mg of calcium, while a plain yogurt contains approximately 450 mg.

Eggs are another great animal-based source of calcium, containing around 50 to 60 mg per egg. They also provide other essential nutrients such as proteins, omega-3s, vitamins (A, D, E, B2, B5, B9, B12), and minerals (iron, iodine, selenium, and phosphorus).

Seafood

Seafood is another excellent source of calcium, especially shellfish like oysters and mussels. Certain fish, such as salmon, tuna, and trout, are also rich in calcium. Additionally, crustaceans like crab and shrimp can provide up to 70 mg of calcium per 100g serving.

The Best Plant-Based Sources of Calcium

Leafy Green Vegetables

Leafy green vegetables are among the best sources of calcium. Spinach, collard greens, kale, and turnip greens are all rich in calcium, providing between 100 and 200 mg per 100g. Other green vegetables such as asparagus, broccoli, and Brussels sprouts also contain significant amounts.

Moreover, vegetables offer numerous health benefits, even for prostate health! If you want to reduce the risk of prostate issues, these foods are an excellent choice.

Oilseeds and Seeds

Oilseeds and seeds are excellent sources of calcium. Packed with a variety of minerals, vitamins, and essential nutrients, they are a great way to supplement your nutritional intake in a healthy manner.

Sesame seeds, in particular, are extremely rich in calcium, containing over 1,000 mg per 100g. Other calcium-rich seeds include chia seeds, hemp seeds, and flaxseeds.

You can easily incorporate them into your meals, desserts, or salads as you like. If you prefer consuming them as a beverage, plant-based milks such as soy milk, almond milk, or other nut-based alternatives also provide a good amount of calcium.

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What Are the Cofactors for Calcium Absorption?

Cofactors such as vitamin D and magnesium play a crucial role in calcium absorption and utilization in the body. Without these essential cofactors, the body may struggle to absorb and effectively use calcium, potentially leading to deficiencies and health issues.

Note: Calcium is widely available in many foods, making calcium deficiency in the diet uncommon. However, deficiencies in calcium absorption cofactors, such as vitamin D, are much more frequent.

Let's take a closer look at the key cofactors for calcium absorption:

Vitamin D

Vitamin D is a fat-soluble vitamin essential for bone health and growth. It plays a critical role in calcium absorption, making it a key factor in maintaining optimal calcium levels in the body. Good dietary sources of vitamin D include fatty fish, fortified milk and cereals, egg yolks, and mushrooms.

Besides dietary intake, it is generally recommended to take an annual vitamin D supplement if you live in the Northern Hemisphere. Discover our bioavailable vitamin D3 in liquid drops.

Magnesium

Magnesium is an essential mineral involved in numerous bodily functions, including nerve and muscle function, energy production, and bone development.

Although magnesium itself is not a major source of calcium, it plays a key role in helping the body absorb and utilize calcium effectively. Magnesium-rich foods include leafy green vegetables such as spinach and kale, legumes such as beans and chickpeas, as well as nuts like almonds and walnuts, and whole grains.

Note: Over the generations, food has become increasingly depleted of magnesium, making magnesium deficiency common in France and other Western countries. If you are deficient or have low levels, consider taking an effective supplement such as liposomal magnesium to quickly replenish your reserves.

Vitamin K2

Vitamin K2 plays a crucial role in bone and cardiovascular health. Why is it important for bones? Because it helps activate the proteins responsible for calcium absorption.

Vitamin K2 is found in certain foods, including egg yolk, butter, and organ meats. It is also present in fermented foods such as sauerkraut. Hard cheeses and some vegetable oils, such as canola oil and soybean oil, are also valuable sources of vitamin K2.

Note: Vitamin K2 deficiencies are a growing concern in France and across the Western world, as studies on diet indicate a rising trend. These deficiencies are primarily linked to the Western diet, which is often low in vitamin K2-rich foods and high in processed foods.

Boron and Silica

Boron is not typically classified as a nutrient, yet it plays a vital role in helping the body metabolize calcium. In fact, it enhances the body's ability to absorb and utilize calcium efficiently, making it an important mineral for bone health and bone strength.

Where can you find it? Foods rich in boron include nuts, seeds, legumes, dark leafy green vegetables, avocados, and more.

Silica, on the other hand, is a mineral found in soil and present in certain foods such as whole grains, oats, barley, millet, and brown rice. It is essential for bone health for several reasons:

  • It promotes collagen production, a protein that provides both strength and flexibility to bones—yes, bones need flexibility too.
  • Silica aids in the deposition of minerals like calcium and phosphorus in bones, improving bone mineralization and reducing the risk of fractures and osteoporosis.
  • It supports the production of osteoblasts, the cells responsible for bone formation. By stimulating osteoblast activity, silica contributes to bone growth and development, especially during childhood and adolescence.

Phosphorus

Phosphorus is an essential mineral found in food that helps the body develop and repair cells.

Additionally, phosphorus plays a key role in strengthening bones and teeth by enhancing calcium absorption. It is found in a variety of foods, particularly dairy products such as milk, cheese, and yogurt, as well as meat, fish, and certain vegetables like broccoli and spinach.

Conclusion

Calcium is essential for maintaining strong bones and teeth. Fortunately, it is widely available in many common foods, making it unlikely that your diet alone would be the primary cause of a calcium deficiency. However, a lack of cofactors such as vitamin D or vitamin K can hinder calcium absorption and lead to deficiencies. Maintaining adequate levels of these cofactors is therefore crucial for supporting bone health.

References:

  1. Gabriela Cormick and Jose M Belizán - Calcium Intake and Health - Nutrients - 2019 Jul; 11(7): 1606.
  2. World Health Organization - Vitamin and Mineral Requirements in Human Nutrition - Geneva, Switzerland: 2004
  3. Min-Yu Tu, Hsiao-Ling Chen, Yu-Tang Tung, Chao-Chih Kao, Fu-Chang Hu, and Chuan-Mu Chen - Short-Term Effects of Kefir-Fermented Milk Consumption on Bone Mineral Density and Bone Metabolism in a Randomized Clinical Trial of Osteoporotic Patients - PLoS One; 2015 10(12)
  4. Alicja Ewa Ratajczak, Agnieszka Zawada, Anna Maria Rychter, Agnieszka Dobrowolska, and Iwona Krela-Kaźmierczak - Milk and Dairy Products: Good or Bad for Human Bone? Practical Dietary Recommendations for the Prevention and Management of Osteoporosis - Nutrients - 2021 Apr; 13(4): 1329.