Before you take a daily calcium supplement, know how much calcium you are eating in your diet. Use the CALCIUM RULE OF 300.
- Start with the number of servings of dairy you get each day
- Multiply that by 300.
- Add 300 if you eat a well-balanced diet.
- The total is your calcium intake from diet.
- Determine your Recommended Dietary Allowance (RDA) and add a supplement – if necessary – to reach your goal.
NOTE: you might be able to reach your recommended daily allowance by adding another serving of dairy or fortified juice!
| CALCIUM RULE OF 300 | Number of Servings | Multiply by 300 mg | Total | |
|
Dairy or fortified juices Example: 1 cup low fat milk or yogurt, or 1 cup calcium fortified juice. |
X 300 mg | = | ||
| Calcium from a balanced diet | + | 300 | ||
| My total calcium from diet | = |
BOTTOM LINE – Only take calcium supplements to make up the difference between what you get in your diet and your RDA.
