Calcium

Good sources of calcium include:

• milk, cheese and other dairy foods
• green leafy vegetables, such as broccoli, cabbage and okra, but not spinach
• soya beans
• tofu
• soya drinks with added calcium
• nuts
• bread and anything made with fortified flour
• fish where you eat the bones, such as sardines and pilchards

How much calcium do I need?

• Adults need 700mg of calcium a day.
• You should be able to get all the calcium you need from your daily diet.

What happens if I take too much calcium?

• Taking high doses of calcium (over 1500mg a day) could lead to stomach pain and diarrhoea.

  What does the Department of Health advise?

• You should be able to get all the calcium you need by eating a varied and balanced diet.
• If you take calcium supplements, do not take too much. Taking 1,500mg or less a day is unlikely to cause any harm. 

References:

http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx

http://www.webmd.com/vitamins-supplements/ingredientmono-781-CALCIUM.aspx?activeIngredientId=781&activeIngredientName=CALCIUM

http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

http://en.wikipedia.org/wiki/Calcium