Calcium

Calcium is the most abundant mineral in the body. It builds and maintains bones and teeth, helps muscles contract, helps nerves send signals, and helps blood clot. Most Indian diets are lower in calcium than ideal — something worth paying attention to at every life stage, especially childhood, pregnancy, and older adulthood.

How much calcium per day — broad guide

• Children 1-8 years: 500-800 mg.
• Children 9-18: 1000-1300 mg (growing bones).
• Adults 19-50: 1000 mg.
• Adults over 50 and pregnant/breastfeeding women: 1200 mg.
• Dietary sources are preferable to supplements when possible.

Good Indian food sources

• Milk, curd, paneer, cheese — the simplest.
• Ragi (finger millet) — very high in calcium.
• Leafy greens — methi, sarson (mustard), bathua, amaranth leaves; moringa (drumstick leaves and pods).
• Til (sesame seeds), chia, flax.
• Almonds, figs, dates.
• Dal, rajma, chana.
• Fortified products, tofu.
• Small fish with bones (such as rawas/bangda with bones) — for non-vegetarians.
• Dairy is the densest source — if tolerated, 2-3 servings a day meets most adult needs.

Calcium with vitamin D

Calcium needs vitamin D to be absorbed properly. Indians are widely vitamin-D deficient despite the sun — partly because of covered clothing, sunscreen, pollution, and indoor lifestyles. 15-20 minutes of sun exposure on face and arms most days + vitamin D supplementation (often needed) complement calcium intake.

When supplements are worth considering

• Pregnancy — as part of antenatal care.
• Postmenopausal women, especially low intake.
• People with osteoporosis or at high risk.
• Long-term steroid or anti-epileptic use.
• Low-calcium diets (dairy-free, restricted food access).
• Take in smaller doses (no more than 500 mg elemental calcium at a time) for better absorption.
• With meals (for some formulations) and adequate water.

Caution

• Too much calcium (>2500 mg/day) can cause kidney stones, constipation, interfere with iron/zinc absorption.
• Follow a Health Expert's guidance rather than stacking multiple supplements.
• Some heart-medicine concerns with high-dose calcium supplements — discuss.
• Unregulated "bone tonics" with very high doses can cause harm — stick with standard formulations.