What does calcium do?
Calcium contributes to bone and tooth structure and to muscle and nerve functions. Vitamin D helps its absorption. Reference amounts vary with age and context: a standard value printed on a package is not a measurement of your individual calcium requirement.
Sources can differ
Milk, yogurt and cheese provide calcium; non-dairy sources and fortified foods can contribute too. NIH includes fortified plant drinks and some types of tofu among its examples. Check the specific product: not all plant drinks have added calcium or the same protein content.
Read milligrams and quantities together
Illustrative example: a drink with 120 mg calcium per 100 ml supplies 300 mg in 250 ml. Check the actual label and follow storage and use instructions. Comparing milligrams is helpful, but it does not make two foods equivalent for every other nutrient they contain.
When to consider supplements
Before adding a supplement, discuss your diet, exclusions and medicines with a professional. NIH describes possible interactions and problems from excessive intakes. A calorie calculation does not assess calcium or vitamin D: reaching an energy amount does not demonstrate that your micronutrient intake is adequate.
