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Everyone needs calcium-women, men, kids and teens-but our calcium needs change throughout life. Look at the table below and see what you need now.
How can I reach my daily calcium goal?
By eating enough high calcium foods, calcium fortified food and beverages, taking calcium supplements or a combination of all three!
Learn to read labels. The amount of calcium in foods is referred to in terms of % of the RDA (recommended daily allowance) and is based on a 1000 mg. per day requirement. So 1% of the RDA equals 10 mg of elemental calcium. For example, 30% of the RDA equals 300 mg of calcium. Just add a zero to the percent on the label.
Fortified Foods/Drinks: Some orange juice, soy and rice milk is supplemented with calcium and may contain as much calcium as a glass of milk.
Mary Laya, MD, MPH
Department of Medicine / Division of General Internal Medicine
University of Washington Medical Center
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