Calcium—The Essential Mineral for Strong Bones & More

Calcium is more than just a bone-strengthening mineral—it plays a vital role in muscle function, nerve signaling, and heart health. Many busy moms struggle to get enough calcium, but with the right approach, you can easily meet your daily needs!

Why Calcium Matters

Calcium is essential for:

✅ Strong bones & teeth – Helps prevent osteoporosis and keeps teeth healthy.

✅ Muscle function – Supports muscle contractions, including your heart.

✅ Nerve signaling – Helps brain-to-body communication.

✅ Blood clotting – Plays a key role in wound healing.

Daily Recommended Intake:

• Women 19-50 years: 1,000 mg/day

• Women 51+ years: 1,200 mg/day

Best Food Sources of Calcium

While dairy is a well-known source, plenty of non-dairy options are packed with calcium, too!

Dairy Sources

• Greek yogurt (1 cup) – 200 mg

• Cheese (1 oz) – 200 mg

• Milk (1 cup) – 300 mg

Non-Dairy Sources

• Chia seeds (1 tbsp) – 76 mg

• Almonds (1 oz) – 76 mg

• Kale (1 cup, cooked) – 180 mg

• White beans (½ cup) – 81 mg

• Sardines (with bones) – 325 mg

✨ Pro Tip:Pair calcium-rich foods with vitamin D(like salmon or fortified milk) to boost absorption!

Calcium Supplements—Do You Need One?

If you’re not getting enough calcium through food, a supplement may help. Look for these types:

✅ Calcium carbonate – Best absorbed with food.

✅ Calcium citrate – Absorbs well, even without food.

How to Take Calcium Supplements Effectively

• Stick to 500 mg per dose(your body absorbs smaller amounts better).

• Avoid taking it with iron supplements(they compete for absorption).

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Conclusion

Getting enough calcium is essential for long-term health. Whether through food or supplements, making it a daily priority helps strengthen bones, support muscles, and keep your body functioning at its best.