To quickly boost your calcium intake, focus on readily absorbable sources of calcium.
Best Ways to Rapidly Increase Calcium Intake
While long-term calcium intake is important for overall health, if you need a fast boost, consider these options:
- Dairy Products: These are excellent sources of calcium.
- Milk: A glass of milk provides a significant amount of calcium.
- Yogurt: Another convenient and calcium-rich option, readily available and easy to consume. Dairy products, such as cheese, milk and yogurt.
- Calcium-Fortified Foods: Look for foods specifically fortified with calcium.
- Fortified Juices: Some fruit juices are fortified with calcium.
- Fortified Milk Substitutes: Soy milk or almond milk with added calcium can be a good option, especially if you're lactose intolerant. Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices, and milk substitutes.
- Small Fish with Edible Bones: Consuming fish like sardines or canned salmon, where you eat the soft bones, provides a quick and absorbable source of calcium. Fish with edible soft bones, such as sardines and canned salmon.
Foods High in Calcium
| Food | Calcium Content (approximate) |
|---|---|
| Milk (1 cup) | 300mg |
| Yogurt (1 cup) | 400mg |
| Sardines (3 ounces, canned) | 325mg |
| Canned Salmon (3 ounces) | 180mg |
| Fortified Orange Juice (1 cup) | 350mg |
Important Considerations
- Absorption: Vitamin D aids calcium absorption, so ensure you're getting enough Vitamin D, either through sunlight, supplements, or fortified foods.
- Frequency: Consuming smaller amounts of calcium throughout the day can improve absorption compared to a single large dose.
