Your body contains about one kilogram of calcium - 99% of this is in your bones. Most people can get enough calcium through healthy eating alone.
Whatever your dietary needs, there are plenty of foods you can eat to get calcium through your diet. Calcium-rich foods include:
Adults and children need different amounts of calcium each day.
Most adults need 700mg of calcium a day.
If you're taking an osteoporosis medication
You may benefit from increasing your daily calcium intake to around 1,000mg. You may find you're getting all the calcium you need from food, without taking a supplement.
Too much calcium may increase your risk of other health problems. So if you think you're getting enough from your diet, talk to your doctor about whether you need to continue your calcium supplement.
If you're breastfeeding
It's recommended you increase your daily calcium intake to 1,250mg.
The amount of calcium growing bones need each day varies with age and gender.
We recommend you always aim to get all the calcium you need as part of a healthy, balanced diet. To see whether you're getting enough calcium from what you eat and drink, you can use this online calcium calculator, from the University of Edinburgh.
Don't worry if you don't get enough calcium every day. As long as you generally reach the recommended amount, not getting enough on the odd day shouldn't affect your overall bone health.
If you find you continually don't get enough calcium in your diet, a calcium supplement can then be considered.
Too much calcium may increase your risk of other health problems. You can read more about this in our fact sheet, Calcium supplements and blood tests.
Content reviewed: December 2018
(updated January 2022)