By Domenic Chindamo - Pharmacist, Lygon Everyday Chemist, Brunswick East

Calcium is essential for strong bones, muscle function, nerve signalling and heart rhythm. But when it comes to calcium, more is not always better.

At Lygon Everyday Chemist, we often see two common problems:

• People not getting enough calcium from food
• People taking too much calcium from supplements

The goal is to find the “Goldilocks zone”:

• Not too little

• Not too much

• Just the right amount

Food should always be the first place to start, with supplements used carefully to top up what’s missing.

Top 10 Calcium Foods Most Australians Are Missing

These foods provide highly absorbable calcium, meaning your body can actually use it.

1. Parmesan Cheese - The Calcium King

Hard cheeses contain concentrated calcium because water is removed during aging.

Parmesan contains around 330 mg calcium per 30 g serve, making it one of the richest calcium foods available.

A small shaving over pasta or salad can deliver around a quarter of your daily calcium needs.

2. Sardines (with bones)

A small tin of sardines provides 350-380 mg calcium.

Because the soft bones are eaten, the calcium is very well absorbed.

Sardines also provide omega-3 fatty acids and vitamin D, supporting bone health.

3. Greek Yogurt

A typical serve provides 180–220 mg calcium, along with protein and probiotics.

4. Milk

One cup of milk provides around 300 mg calcium, with excellent absorption.

5. Calcium-Set Tofu

Tofu made with calcium sulfate can contain 250–400 mg calcium per serve.

This makes it an excellent plant-based calcium source.

6. Bok Choy

Bok choy contains calcium with very high absorption rates (up to 50%).

7. Kale

Kale provides calcium with low oxalate levels, allowing good absorption.

8. Canned Salmon (with bones)

Salmon with edible bones provides 200–250 mg calcium per serve.

9. Broccoli

Broccoli contains modest calcium but good absorption compared with many vegetables.

10. Fortified Soy Milk

Many soy milks contain around 300 mg calcium per cup, similar to dairy milk.

Calcium Content of Common Foods

Here is a quick guide to the calcium content of common foods.

Food Serving Size Calcium (mg)

Parmesan cheese 30 g ~330 mg

Sardines (with bones) 90 g tin ~350 mg

Milk 1 cup ~300 mg

Greek yogurt 170 g ~200 mg

Calcium-set tofu ½ cup ~250–400 mg

Bok choy 1 cup cooked ~160 mg

Kale 1 cup cooked ~180 mg

Canned salmon (with bones) 90 g ~200–250 mg

Broccoli 1 cup cooked ~60 mg

Fortified soy milk 1 cup ~300 mg

Foods That Look High in Calcium (But Aren’t Well Absorbed)

Some foods contain calcium but the body struggles to absorb it.

Examples include:

• Spinach
• Swiss chard
• Beet greens

These foods contain oxalates, which bind calcium and reduce absorption.

How Much Calcium Do Adults Need?

According to Australian nutrient reference values:

Age Group Calcium Needed

Adults 19–50 ~1000 mg per day

Women over 50 ~1300 mg per day

Men over 70 ~1300 mg per day

Many Australians do not reach these targets, particularly older adults.

Do You Need a Calcium Supplement?

Food should be the primary source of calcium. However, supplements may help if dietary intake is low.

At Lygon Everyday Chemist, we usually recommend:

• Aim for 700–900 mg from food daily
• Use supplements only to top up the difference

What Is the Best Calcium Supplement?

The best supplement depends on digestion, medications and lifestyle.

Calcium Citrate - Best Overall

Pros:

• Better absorbed
• Can be taken without food
• Suitable for people with low stomach acid or reflux

Calcium Carbonate – Most Common

Pros:

• Highest elemental calcium
• Smaller tablets
• Often cheaper

Cons:

• Must be taken with food
• May cause bloating or constipation

Hydroxyapatite Calcium

Pros:

• Derived from natural bone mineral

Cons:

• Less clinical evidence compared with citrate or carbonate

The Goldilocks Rule for Calcium Supplements

Too much calcium can increase the risk of:

• Kidney stones
• Constipation
• Reduced absorption of iron and magnesium

Total calcium intake should generally stay below about 2000 mg per day.

The safest strategy is:

• Food first
• Supplements only if needed
• Take doses under 500 mg at a time

The 4 Nutrients Your Bones Need: Calcium, Vitamin D, Magnesium and Vitamin K

Bone health relies on several nutrients working together, not calcium alone.

Vitamin D – Helps Absorb Calcium

Vitamin D allows the intestine to absorb calcium from food.

Sources include:

• Sunlight exposure
• Oily fish such as salmon and sardines
• Eggs
• Supplements if levels are low

Vitamin D deficiency is common in Australia, particularly during winter months.

Magnesium – The Calcium Balancer

Magnesium plays an important role in bone formation and calcium metabolism.

Around 50–60% of the body’s magnesium is stored in bone.

Magnesium helps:

• Activate vitamin D
• Support bone formation
• Balance calcium levels

Magnesium-Rich Foods

Food Magnesium (mg)

Pumpkin seeds ~150 mg per 30 g

Almonds ~80 mg per 30 g

Spinach ~75 mg per cup cooked

Black beans ~60 mg per ½ cup

Dark chocolate ~65 mg per 30 g

Vitamin K – Directs Calcium Into Bone

Vitamin K activates proteins that help move calcium into bones and teeth. Without adequate vitamin K, calcium may be less effectively deposited in bone.

Vitamin K-Rich Foods

Food Vitamin K Source

Kale Vitamin K1

Spinach Vitamin K1

Broccoli Vitamin K1

Natto (fermented soy) Vitamin K2

Hard cheeses Vitamin K2

Some studies suggest vitamin K may support bone density and reduce fracture risk.

Final Tip From Your Local Pharmacist

Strong bones depend on more than calcium. They require the right balance of:

• Calcium
• Vitamin D
• Magnesium
• Vitamin K
• Protein
• Weight-bearing exercise

Small daily habits can make a big difference to long-term bone health.

FAQ

Is Parmesan the best cheese for calcium?

Yes. Hard cheeses such as Parmesan (Parmigiano-Reggiano) contain some of the highest calcium levels of any cheese - about 330 mg per 30 g serve.

What is the most absorbable calcium supplement?

Calcium citrate is generally easier to absorb and can be taken with or without food.

Can you take too much calcium?

Yes. Excess calcium, especially from supplements, may increase the risk of kidney stones and digestive side effects.

Is food better than supplements for calcium?

Yes. Calcium from food is usually better absorbed and safer than large supplement doses.

What foods block calcium absorption?

Foods high in oxalates or phytates, such as spinach and raw bran, can reduce calcium absorption.

Need Help With Bone Health?

Our pharmacists at Lygon Everyday Chemist can help you:

• Review your calcium intake
• Choose the right supplement
• Support bone health at every stage of life

Book a consultation:

https://www.lygoneverydaychemist.com.au/book-now

References

Australian Government National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand.

International Osteoporosis Foundation. Calcium Content of Foods.

Therapeutic Guidelines Australia. Osteoporosis and Bone Health.

Australian Prescriber. Calcium supplementation: the bare bones.

National Institutes of Health (NIH). Calcium Fact Sheet for Health Professionals.

Heaney RP. Calcium intake and bone health. Journal of Nutrition.