Calcium calculation

[Piglet1956]

Hello everyone. I'm wondering what is the best (and/or simplest) method of calculating the amount of calcium in my diet in order to know how much to supplement. Thanks

[yogalibrarian]

Although there are several simple ways to calculate, I would argue that they are not the "best."

For example, the standard "formula is that an 8 oz serving of dairy contains about 300 mg. That works for dairy milk. But a serving of yogurt is between 4 oz and 5.5 oz and therefore has much less than 300 mg.

So my suggestion lies somewhere between simple and good.

Look at the things you each regularly. That's not the universe of available foods. Start by knowing the calcium values for those.

*Read the labels. (If you consume dairy products this is simpler. If you use plant-based "milks" it's more complicated because they are often fortified with calcium, so the values vary between products.)

*Pay attention to serving sizes. (A cup of dried figs contains 300 mg of Ca -- but would you really eat a cup a figs.)

*Make a list of the plant-based foods that are high in calcium. It's not a really long list. (There are a number of lists online.) Focus on those. Many foods contain some calcium but not many have high calcium. Don't obsess about trying to hit your calcium target by combining lots of low calcium foods.

*And in general, don't obsess about getting this perfect.

There are several good (and free) calculators available. They may be a good starting.

*International Osteoporosis Foundation - osteoporosis.foundation/edu...

*Osteoporosis Canada - osteoporosis.ca/calcium-cal...

[Piglet1956 in reply to yogalibrarian]

Thank you for this very helpful information - you've pointed me in the right direction regarding my common food values and I will have a look at the calculators. Much appreciated yogalibrarian.

[yogabonnie in reply to Piglet1956]

hi! are we together on PMR forum too?

[Piglet1956 in reply to yogabonnie]

Hello. No I’m not on that forum