Best sources of calcium
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Best Sources of Calcium: A Comprehensive Overview
Dairy Products: The Optimal Calcium Source
Dairy products are widely recognized as the best sources of calcium due to their high bioavailability and nutrient density. Milk, cheese, and yogurt are particularly effective in providing the necessary calcium intake for maintaining bone health and preventing conditions like osteoporosis 1269. The calcium in dairy products is well-absorbed by the body, making them a reliable source for meeting daily calcium requirements 710.
Green Leafy Vegetables: A Viable Alternative
Green leafy vegetables such as kale, broccoli, and turnip greens are also good sources of calcium. However, the bioavailability of calcium from these sources can vary. Vegetables like kale and broccoli have a higher absorption rate, while others like spinach contain oxalates that inhibit calcium absorption 126. Despite these limitations, green leafy vegetables remain a valuable part of a calcium-rich diet, especially for those who are lactose intolerant or follow a plant-based diet 5.
Calcium-Fortified Foods and Beverages
Calcium-fortified foods and beverages, including fortified plant milks and juices, offer an alternative for individuals who cannot consume dairy products. These fortified options can help bridge the gap in calcium intake, although their bioavailability may not always match that of natural sources 67. Nonetheless, they are a practical solution for enhancing calcium intake in diverse dietary patterns.
Mineral Waters: An Emerging Source
Recent studies have highlighted the potential of calcium-rich mineral waters as a significant source of dietary calcium. These waters not only provide a substantial amount of calcium but also exhibit high bioavailability, making them comparable to, or even better than, dairy products in some cases 458. This makes mineral water a convenient and effective option for increasing calcium intake, particularly for those with dietary restrictions.
Eggshell Powder: A Promising Supplement
Eggshell powder has emerged as a promising source of calcium, particularly in animal studies. Research indicates that calcium from eggshell powder is more digestible than that from purified calcium carbonate, suggesting its potential as a viable calcium supplement for human nutrition 3. This could be an innovative way to utilize a commonly discarded resource while addressing calcium deficiency.
Conclusion
In summary, the best sources of calcium include dairy products, green leafy vegetables, calcium-fortified foods and beverages, mineral waters, and eggshell powder. Dairy products remain the most reliable and bioavailable source, but alternatives like green leafy vegetables and fortified foods are essential for those with dietary restrictions. Mineral waters and eggshell powder offer additional promising options. Ensuring adequate calcium intake through a variety of sources is crucial for maintaining bone health and preventing calcium deficiency-related conditions.
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