Calcium is the most abundant mineral in the body — 99% is stored in bones and teeth. Getting enough throughout life is essential for preventing osteoporosis, especially in Korea where vitamin D deficiency is widespread.
Calcium is a mineral essential for building and maintaining strong bones and teeth, muscle contraction, nerve signal transmission, and blood clotting. The body cannot produce calcium — it must come entirely from diet or supplements.
About 99% of the body's calcium is stored in the skeleton. During childhood and adolescence, bones actively absorb calcium and reach peak bone mass by the late twenties. After this, bone density gradually declines — making early life calcium intake crucial for lifelong bone health.
Calcium absorption depends on vitamin D, which facilitates calcium uptake in the intestine. In Korea, where vitamin D deficiency is extremely common, calcium absorption may be impaired even with adequate dietary intake — making vitamin D supplementation an important companion to calcium-rich diets.
Daily calcium requirements: children (4–8 years): 1,000 mg; adolescents (9–18 years): 1,300 mg; adults (19–50 years): 1,000 mg; women over 50 and men over 70: 1,200 mg; pregnant and breastfeeding women: 1,000–1,300 mg.
Dairy products (milk, yoghurt, cheese) are the most concentrated sources. Traditional Korean non-dairy sources include small dried fish eaten whole with bones (myeolchi/anchovy), tofu (especially firm tofu set with calcium sulfate), perilla seeds, sesame seeds, and dark green vegetables like bok choy and Korean spinach (sigeumchi).
Women post-menopause are at high risk of osteoporosis as oestrogen decline accelerates bone loss. Calcium and vitamin D supplementation is often recommended in this group.
Key Points
- Adults need 1,000 mg/day; women over 50 and men over 70 need 1,200 mg/day
- Dairy (milk, yoghurt, cheese) is the most efficient dietary source
- Small dried anchovies (myeolchi) and tofu are traditional Korean calcium sources
- Vitamin D is essential for calcium absorption — deficiency undermines calcium intake
- Calcium from food is better absorbed than from supplements
- Weight-bearing exercise strengthens bones alongside adequate calcium intake
When to See a Doctor
- Bone pain or fractures from minor injuries
- A family history of osteoporosis in a woman approaching menopause
- Long-term use of corticosteroids (increase bone loss)
- Malabsorption conditions like coeliac disease that reduce calcium absorption
For emergencies in Korea, call 119
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This article is published by DoctorsInKorea.com for educational and informational purposes only. It does not replace a professional clinical evaluation by a licensed healthcare provider. For accurate medical diagnosis and personalised treatment paths, please book an appointment with a licensed KMA physician. For immediate life-threatening medical emergencies in Korea, please call 119.
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Last reviewed: April 1, 2026