Calcium

What it does for you

• Essential for your bone growth and ongoing health, for healthy muscles and for blood clotting

Natural sources

• Milk,

• cheese,

• tinned fish,

• green leafy vegetables,

• nuts and seeds

How much do you need?

• Adult – 800mg

Guidelines from the National Osteoporosis Society:

• 7–12 years –800mg

• 13–19 years –1000mg men

• 20–45 years – 1000mg

• men over 46 –1500mg

• women 20–45 years – 1000mg

• women over 45 – 1500mg

• women on HRT over 45 –1200mg

• pregnant, breastfeeding women –1200mg pregnant,

• breastfeeding teenage women –1500mg

What to look out for

• Low levels of vitamin D can affect calcium absorption. Wholegrains and carbonated drinks inhibit absorption. Those at risk of not getting enough calcium include growing children and teenagers, women – especially older, menopausal, pregnant or breastfeeding women – vegans, and people with lactose intolerance