You’ve heard it before: Calcium helps build strong bones. Remember those milk mustache posters in the 90s? That campaign made calcium one of the first minerals many people linked to a specific dietary benefit.
Calcium and bone health are associated for a reason.* Let’s explore why calcium matters—where it comes from, the best ways to get it, and how to optimize it for your foundational health.
Why We Love Calcium
Did you notice calcium and our name share a first syllable? That’s no accident. In 1932, our founder, Chester Weldon, founded KAL after discovering the benefits of a calcium powder. Over 90 years later, calcium and other minerals are still at the core of our mission. Click here to see more of our essential mineral formulas, designed to help you thrive for the long run.
[Check out our other guides to essential minerals, including magnesium and zinc, at our blog →]
What Is Calcium and What Does It Do?
Calcium is a mineral—in fact, it’s the most common mineral in your body. Calcium is vital for bone health because your body uses it to maintain strong skeletal structure.1
Over 99% of your body's calcium is stored in your bones and teeth, where it exists as calcium hydroxyapatite.2
Beyond its role in bone health, calcium plays a role in various key functions throughout the body.[1] Because these functions are so critical, your body works hard to keep a steady amount of calcium in your blood. If your intake is too low, your body will draw calcium from your bones to meet its needs. This is why consistent, adequate calcium intake is so important for maintaining bone density over time.3
Top Food Sources of Calcium
Proper calcium intake is important at every phase of life, whether you’re a growing child or in your eighties. Incorporating calcium-rich foods into your diet, along with smart supplementation, is the best way to meet your daily needs.
While dairy is a well-known source, plenty of plant-based options are also available.
Dairy Sources
Dairy products are among the richest sources of calcium. In the United States, the majority of calcium intake comes from dairy products like yogurt and cheese. The body absorbs about 30% of the calcium from these foods.1
Non-Dairy Sources
If you don't consume dairy, you can still get enough calcium from a variety of other foods:4
- Leafy Greens: Kale, broccoli, and Chinese cabbage (bok choy) are excellent choices.
- Fish: Canned sardines and salmon with edible bones are packed with calcium.
- Fortified Foods: Many foods are fortified with calcium, including fruit juices, cereals, and milk substitutes like soy or almond milk. Tofu made with calcium salts is another great option.
How Much Calcium Do You Need Daily?
The Recommended Dietary Allowance (RDA) for calcium varies by age and sex to support different life stages, from rapid growth in childhood to maintaining bone mass in adulthood. Here are the general guidelines:2
- 1–3 years: 700 mg
- 4–8 years: 1,000 mg
- 9–18 years: 1,300 mg
- 19–50 years: 1,000 mg
- 51–70 years: 1,000 mg for men / 1,200 mg for women
- 70+ years: 1,200 mg
Since a single glass of milk, which is one of the richest sources of calcium, contains only 300 mg of calcium, it can be difficult to get enough calcium from your diet alone.4
How Does D-3 Affect Calcium?
Calcium is the building block of strong bones and teeth, but it works best when your body can absorb and use it effectively.* That’s where vitamin D comes in. Vitamin D helps move calcium from your diet through your gut and into your bloodstream, making it more available for your bones and muscles.5
Many calcium supplements include calcium with vitamin D for bone health support with better absorption.*
Calcium Supplements for Bone Health
While a balanced diet is the best source of calcium, it can be difficult to get enough from food alone. High-quality, well-formulated supplements can help fill any gaps, especially for those with higher needs or dietary restrictions.
At KAL, we’re the original mineral supplement brand, and calcium to support bone health is one of our favorites.* Here are a few key formulas we stand by:
- Calcium Citrate Tablets deliver 1,000 mg of calcium, which is 77% of your DV, in three daily tablets.
- Liposomal Calcium uses liposomal technology to keep the nutrient intact until it reaches the small intestine, which is thought to support absorption and bioavailability.*
- Calcium Citrate+ Chewables are an easy way to take calcium, naturally flavored and enhanced with vitamin D and magnesium.
Want to make the most of your supplement intake? Try our Premium Bundle with liposomal formulas of calcium, D-3, and K-2, so you can experience the benefits of taking all three. Discounted when you buy the bundle.
[Find the rest of our calcium formulas here →]
Bone Health with Calcium
Those milk mustache ads were a long time ago. Today, the social acceptance of drinking straight milk is a hotly debated topic. Regardless of where you land on that hot-button issue, the best approach to getting the calcium your body needs to support strong bones and teeth is a mix of calcium-rich foods and the right supplements to help fill any gaps.*
Calcium has been part of KAL’s story since day one. Now, with 90 years of mineral know-how, KAL is here to support you in building and keeping the foundation that matters most.*
For more tips on nutrition, mindful wellness practices, and how to fuel good feelings for the long run, follow us on Instagram at @kalvitamins!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.
Resources
- Calcium: Fact Sheet for Professionals. Strengthening Knowledge and Understanding of Dietary Supplements. Office of Dietary Supplements, National Institutes of Health, July 2025. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
- Institute of Medicine (US) Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Dietary Reference Intakes for Calcium, Phosphorus, Magnesium, Vitamin D, and Fluoride. National Academies Press, 1997. https://www.ncbi.nlm.nih.gov/books/NBK109827/
- Calcium. The Nutrition Source. Harvard T.H. Chan School of Public Health, 2023. https://nutritionsource.hsph.harvard.edu/calcium/
- Food Sources of Calcium. Current Dietary Guidelines. Dietary Guidelines for Americans, 2025. https://www.dietaryguidelines.gov/food-sources-calcium
- Kazai N, et al. Calcium and Vitamin D: Skeletal and Extraskeletal Health. Curr Rheumatol Rep, PubMed Central, 2008. https://pmc.ncbi.nlm.nih.gov/articles/PMC2669834/
