Calcium and magnesium are essential for strong bones and teeth, blood vessel and muscle contraction, general muscle and nerve function, hormonal secretion function, normal heart rhythm and healthy immune system. Calcium is the most abundant mineral in the human body, with magnesium being the fourth most abundant. A healthy diet that includes foods rich in both nutrients will ensure you meet the daily recommended amounts.
Recommended Calcium Intake
The recommended daily amount, or RDA, of calcium is 1,200 milligrams, or mg, for adults over 50; 1,000 mg for adults 19 to 50; and 1,300 mg for pregnant and lactating women, as well as teens 14 to 18.
Recommended Magnesium Intake
The RDA for magnesium for men over 30 years old is 420 mg; 400 mg for men 19 to 30; and 410 mg for teen boys age 14 to 18. Women over 30 should get 320 mg per day; 310 mg for women 19 to 30; and 360 mg for teen girls age 14 to 18. Pregnant and lactating women over 30 should get 320 to 360 mg per day; 310 to 350 mg for pregnant/lactating women ages 19 to 30; and 360 to 400 mg for pregnant/lactating women ages 14 to 18.
Children
The RDA for calcium for children ages 9 to 13 is 1,300 mg; 800 mg for children 4 to 8; 500 mg for children 1 to 3; 270 mg for babies 7 to 12 months; and 210 mg for infants 0 to 6 months. The recommended magnesium amounts for children 9 to 13 is 240 mg; 130 mg for children 4 to 8 and 80 mg for children 1 to 3.
Foods with Magnesium
Foods very rich in magnesium include Swiss chard at 151 mg per one-cup serving, spinach at 157 mg per one-cup serving; pumpkin seeds at 185 mg per ¼-cup serving; halibut at 121 mg per 4 oz. serving; salmon at 138 mg per 4 oz. serving; black beans at 120 mg per one-cup serving; sesame and sunflower seeds at 126 and 127 mg per ¼-cup serving, respectively; and soybeans at 148 mg per one-cup serving.
Foods with Calcium
Dairy products are the best sources of calcium. According to the International Osteoporosis Foundation, a 7 oz. glass of low-fat milk contains 240 mg of calcium. A 4 oz. serving of low-fat yogurt with fruit contains 210 mg of calcium; 243 mg for a 4 oz. serving of plain yogurt. A 4 oz. serving of cottage cheese contains 142 mg of calcium. A one-ounce serving of medium-chunk cheddar cheese contains 296 mg of calcium. Non-dairy foods with calcium include kale with 143 mg of calcium per 3 oz. serving; baked beans at 72 mg of calcium per 5 oz. serving; sardines with 500 mg per 4 oz. serving; and a serving of four figs at 226 mg.
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