Calcium plays a pivotal role in maintaining strong, healthy bones, but it also has other important functions such as supporting muscle movement and blood clotting. Just as importantly, the amount you need varies depending on your age and stage of life.
In this article, Plenish Nutritionist Katie Morley explores calcium in more detail, including how much you need, the best plant-based sources, and meal and snack ideas to help you meet your daily requirements.
What is Calcium?
Calcium is the most abundant mineral in the body and makes up the structure of bones and teeth, as well as regulating muscle function, blood clotting, nerve transmission and hormonal secretion. It is especially important during certain life stages, such as childhood, adolescence and older adulthood.
Top tip - Vitamin D is crucial for calcium absorption, making sure our bodies can use it effectively.
Why Do You Need Calcium?
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Bone Health – Calcium is essential for maintaining strong bones and reducing the risk of osteoporosis. This is especially important for peri- and postmenopausal women, as they experience a natural decline in bone density with age. Getting enough calcium can help slow this process and keep bones strong.
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Blood Clotting – Calcium is a key component in the blood clotting process. It works alongside other nutrients and clotting factors to help wounds heal and prevent excessive bleeding when you get injured.
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Heart Function – Calcium supports normal cardiac function by helping regulate heartbeats and ensuring the heart muscle contracts and relaxes properly. It also may play a role in supporting healthy blood pressure levels.
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Muscle Contraction and Movement – Calcium is necessary for muscle function, allowing muscles to contract and relax properly. This includes everything from voluntary movements, like walking and lifting, to involuntary actions such as breathing and digestion.
How Much Calcium Do You Really Need?
According to NHS guidelines, adults aged 19 to 64 need at least 700mg of calcium per day. If you follow a well-balanced and nutrient-rich diet, you should be able to meet this requirement through your diet alone.
Plant-based Sources of Calcium
- Fortified Plant-Based Milk – Plenish Enriched Oat M*lk is fortified with calcium and contains twice as much calcium per serving as other oat milks, providing 30% of your daily recommended intake in just a 100ml serving.
- Green Vegetables – Vegetables like spring greens are a great source of calcium, providing 56mg per serving. Kale is another excellent choice, offering 150mg of calcium per 100g serving when boiled. Additionally, 2 spears of broccoli (85g) provide around 150mg of calcium.
- Soy Foods – Tofu is a fantastic source of calcium, providing 350-400mg per 100g serving (uncooked).
- Wholemeal Bread – 2 large slices of wholemeal bread contain about 106mg of calcium.