Good sources of calcium
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Good Sources of Calcium: An Overview
Dairy Products: The Best Source of Calcium
Dairy products, including milk, cheese, and yogurt, are widely recognized as the best sources of calcium due to their high calcium content and excellent bioavailability. These foods not only provide substantial amounts of calcium but also contain other essential nutrients that improve overall nutritional quality 59. Milk, in particular, is highlighted for its favorable proportion of phosphorus, which enhances calcium utilization in the body . For populations with high calcium needs, such as children and the elderly, fortified dairy products or supplements may be necessary to meet daily requirements .
Calcium-Rich Mineral Waters: A Promising Alternative
Calcium-rich mineral waters have emerged as a promising alternative source of dietary calcium, especially for individuals who are lactose intolerant or follow plant-based diets. Studies indicate that the bioavailability of calcium from mineral waters is comparable to, and sometimes even better than, that from dairy products 147. Consuming calcium-rich mineral water can significantly contribute to daily calcium intake and has been associated with benefits such as improved bone health and reduced blood pressure 147. Additionally, mineral water's unique bioavailability enhances calcium absorption, making it a viable option for achieving higher recommended daily allowances .
Plant-Based Sources: Vegetables, Nuts, and Seeds
Certain plant-based foods are also good sources of calcium. Dark green leafy vegetables like kale, broccoli, and turnip greens, as well as nuts and seeds such as almonds and sesame seeds, provide significant amounts of calcium 26. However, the bioavailability of calcium from these sources can vary. For instance, while vegetables like kale and broccoli have high absorption rates, others like spinach contain oxalates that reduce calcium bioavailability 69. Therefore, while plant-based sources can contribute to calcium intake, they may not be as efficient as dairy products or mineral waters.
Eggshell Powder: An Emerging Source
Eggshell powder is gaining attention as a potential calcium source. Studies on piglets, which are considered representative of human digestion, have shown that calcium from eggshell powder is more digestible than calcium from purified calcium carbonate . This suggests that eggshell powder could be a viable and cost-effective source of calcium for human nutrition, particularly in casein-based and soya protein-based diets .
Calcium Supplements: A Practical Option
Calcium supplements, including calcium carbonate and calcium citrate, are commonly used to prevent and treat calcium deficiencies. Calcium carbonate is the most widely used supplement due to its high elemental calcium content and cost-effectiveness, especially when taken with meals . Calcium citrate, on the other hand, is better absorbed in individuals with higher gastric pH . While supplements can help meet calcium needs, they should not replace a balanced diet rich in natural calcium sources .
Conclusion
In summary, dairy products remain the best source of calcium due to their high content and bioavailability. Calcium-rich mineral waters offer a promising alternative, especially for those with dietary restrictions. Plant-based sources and eggshell powder also contribute to calcium intake, though their bioavailability can vary. Lastly, calcium supplements are a practical option for individuals unable to meet their calcium needs through diet alone. Ensuring adequate calcium intake from a variety of sources is essential for maintaining bone health and overall well-being.
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