Food for Strong Bones and Muscles: A Guide to Getting Enough Calcium

Having milk and other calcium-rich food isn’t just for kids. Because of aging, our bodies become less efficient at absorbing and using calcium, making it crucial to prioritize calcium intake to support and maintain optimal bone health.

When we were little, our parents often told us to drink milk to grow strong bones and teeth. As we age, our bodies undergo changes that can affect our calcium needs. Into adulthood, and especially in the later stages, the need for excellent bone health remains equally important.

Calcium, the building block of bone, sometimes takes a backseat over other nutrients like Vitamins B, C, and Zinc. For athletes or other active individuals, maintaining strong bones and preventing injuries is a part of their routine, as intense physical activities can put stress on the bones. But whether you're an athlete or just looking to stay strong as you age, getting enough calcium is crucial for maintaining strong bones and preventing injuries.

Why is Calcium A Vital Nutrient?

Calcium is a necessary mineral for the body to function properly. For starters, it is vital for building and maintaining bones. Almost all calcium in the body is stored in the bones and teeth, which also give them structure. This mineral is also needed so that muscles, including the heart, can function normally.

As an all-important mineral, calcium is needed during periods of growth, such as childhood and adolescence or pregnancy, when bones are breaking down and reforming rapidly. As bones reach peak density in early adulthood, the focus shifts toward maintaining bone health. Thus, adults need to get enough calcium in their diet to support their bones.

Calcium-rich Food That Packs A Nutritional Punch

How much calcium you need depends on which stage of life you are in. For example, older children aged 10-18 years old are recommended to have at least 1000 mg of calcium daily, while adults are recommended around 750-800 mg daily.

A balanced diet is the best way to get the nutrients we need every day. Luckily, many food items that contain calcium also contain other essential vitamins and minerals that our bodies require. Listed below are a few examples of food rich in calcium:

1. Dairy

Milk and other dairy products like cheese and yogurt are the most readily-available sources of calcium.

2. Leafy Vegetables

Leafy vegetables like spinach, kale, bok choy, and collard greens are all good calcium sources.

3. Fruits

Examples of fruits high in calcium are bananas and apples. Also, oranges contain both calcium and vitamin C making them superfruit.

4. Canned Fish

Some canned fish like sardines and salmon can be another source of calcium in your diet because of the soft, edible bones.

5. Nuts

Some nuts, such as almonds, hazelnuts, and walnuts, contain high amounts of calcium.

6. Fortified Food and Drink

You can also get calcium from fortified items such as orange juice, cereals, and plant-based milk like almond milk.

Tips for Maintaining Strong Bones As We Age

01. Add bone strengthening activities to your exercise routine

We all know exercise benefits our health at any age. Incorporating a variety of weight-bearing exercises can improve one’s overall strength and balance, which lessens the risk of fractures.

02. Get adequate amounts of vitamin D

One of vitamin D’s functions is to help absorb calcium which is necessary for bone growth. The major source of this vitamin is exposure to sunlight, but it can also be found in a few food sources, such as some fish and fortified food.

03. Maintain a healthy weight

Keeping a stable, healthy weight is good for one’s long-term health and can protect your bones, as excess body weight may make bones more fragile.

04. Consider supplementing with calcium

Sometimes, people may not get enough calcium in their regular diet or have difficulty absorbing it. In these cases, a doctor may suggest supplements depending on your regular diet and personal medical history.


Calcebone provides 130 mg of elemental calcium in order to help you meet your daily calcium requirement. This over-the-counter drug contains both Calcium monohydrogen phosphate and Calcium ascorbate, the latter of which is also source of vitamin C.


Recogen is a collagen powder drink enhanced with Calcium lactate to maintain and support joint and bone health. It is easy to add it to any point of your daily routine—mix the Recogen powder thoroughly into water or your favorite juice, then drink.

Whether you are caring for young children, grandparents, or yourself, calcium has a place in your life. By incorporating more of it into your diet, you can help ensure that your body is getting what it needs to thrive, no matter your age.

With help from your doctor, you can assess and evaluate whether supplements like Calcebone and Recogen can further benefit your overall health. So don't wait —start prioritizing your health today to unlock your body's full potential for a stronger, happier tomorrow! — (Nurturemed)