Do you get your RDA of Calcium from your diet? If so, how?

[Nametoname]

Does anyone manage to get their total RDA of calcium from dietary sources alone? If so, would you mind sharing how? I need to just about double mine but am struggling. Thanks!

Dairy is the obvious route, but I think leafy green veg actually has more calcium than milk. www.webmd.com/diet/foods-high-in-calcium

Thank you. I’ve googled and read but feel that I need to spend my days eating leafy green veg washed down with copious amounts of milk to achieve 1000mg per day. I guess that by posting I was hoping to get some idea of how others manage it and perhaps how I can increase my consumption without it feeling like a chore!

Soy milk for breakfast. Sprinkling seaweed on dishes. Tofu is good as well.

Yogurt, cheese and ground almonds in a smoothie is what I do.

Or take the easy route of a calci chew tab on the days I don't feel like eating dairy/nuts.

I don't put cheese in the smoothie BTW!

Lol at the cheese smoothie but what do you add to it/proportions to get a good dose of calcium? I’ve been wondering whether there’s a recipe for one that would be a good daily boost. Off to investigate!

Honestly don't have a clue
I eat a fair bit of dairy, have porridge with milk every morning and about 8 cups of tea with milk.. plus yoghurt, cheese etc
I take a multivitamin anyway to cover anything I'm missing

@luciatrope seaweed? What does it taste like? There used to be a local shop when I was a child and their window was full of seaweed.

The amounts are similar, but it's a cup of cooked greens vs a cup of fluid milk. I would struggle to eat a cup of cooked collard greens.

www.godairyfree.org/news/nutrition-headlines/are-collard-greens-a-better-source-of-calcium-than-milk

I eat a cup of non-fat yogurt with fruit for breakfast.

Ready brek porridge - there's loads in it even without the actual
milk, the supermarket owns brands are roughly the same.
Ovaltine and other similar malty drinks

I reckon I get around 376mg from milk on porridge and until I weighed how much I add to tea or coffee, hadn’t even taken it into consideration, a good 25g cheese for lunch but after that, anything else is just whatever happens to be on the menu and just doesn’t give me enough. And I don’t necessarily want porridge every morning!!

I've never worried about my calcium intake but just as part of my normal diet I drink full fat milk, fry/ cook with butter (I don't use any vegetable oils at all), eat tons of cheese -normal cheddar, goats cheese, ewes and various soft cheeses on crackers and feta or mozzarella in salads.

I also eat loads of green leafy veg - I have a pile of it with every main meal. Usually with butter on.

Oooh and proper dairy icecream as well

Oh and forgot to add that full fat natural yoghurt with some berries and flax seed is my usual breakfast.

Wouldn’t have a clue. I don’t have any obvious signs of deficiency so 🤷🏼‍♀️.
I eat an omnivorous, balanced, reasonable healthy diet with a fair amount of dairy involved. I presume that good enough!!

I have porridge or cereal for breakfast and eat cheese and yoghurts most days but I also take Calcium and Vit D tablets as I have osteopenia.

@Nametoname Are you asking as you know that you need to up your intake?

@NormalForNuneaton yes, I’ve recently found out that I have both ostepenia and osteoporosis. Am trying to improve things by increasing calcium and exercising. I already take Vit D, K2 mk7, Magnesium so those should be helping with calcium absorption.

I mostly do but it's because I'm a cheese fiend. It is rare I eat anything be it a snack or a meal and don't have dairy tbh, and I also eat a lot of nuts, seeds, and greens. I don't drink milk, but I do use butter, soured cream, cream, hard cheese, cream cheese, Greek yoghurt etc.

I take chewable calcium from Boots, it’s vanilla flavour. I can’t take it enough calcium from my diet

I would definitely go for supplements then.

Even with supplements (admittedly sporadic at times) my bone density has got worse 😟

I have seen it said that dairy takes calcium from bones and I'd look into it if I was that interested. So look into it and see what you think.

'pre-digested' dairy (aka cheese or yoghurt) is easiest to absorb.
bony tinned fish (anchovies, sardines) is a good source as well.
some nuts/seeds.

@NormalForNuneaton, oh no, I’m sorry to read that. The lady I spoke to at the Royal Osteoporosis Society told me that bones take 10 years to regenerate … which shocked me somewhat. I want to throw everything I can at it from diet to the vitamins to exercise to HRT … then I’ll cross everything and see what happens.

@woodenwindchimes I had no idea about that so will definitely do some reading up. Thank you!

Randomized controlled trials show that dairy does not take calcium from bones, it is beneficial to bone health.

Consumption of milk and dairy products and risk of osteoporosis and hip fracture: a systematic review and Meta-analysis

see also

pubmed.ncbi.nlm.nih.gov/2294135/

pubmed.ncbi.nlm.nih.gov/7699532/

And you could find research that says it does hence why my advice was for OP to look into it and form her own conclusions.

Dried figs and fresh whole oranges are good. As well as doing greens and kale but they’ve already been mentioned.
Some of the Oatly milks have added calcium.
cheerio’s multigrain