Calcium Foods: 5 Great Source of Ca Mineral

By Ali Kuoppala | Last reviewed Tue 25 September 2018

Medical Review by Dr. Vlad Belghiru, MD

Calcium is one of the 24 essential micronutrients for human survival.

It also has a role in testosterone production, and of course, in maintaining healthy bones and teeth. If you can’t get enough from your diet, it’s highly recommended that you consume it daily in supplement form.

Here are five foods high in calcium that also fit a testosterone boosting diet:

1. Cheese

cheese best source of natural calciumCheese is a good source of high-quality casein protein, along with a good amount of testosterone boosting saturated fat.

Its also rich in multiple important vitamins and minerals for testosterone production, such as vitamins K2A, selenium, and zinc.

And then there’s the calcium. Cheese is the richest known natural source of calcium with 100 grams of Cheddar cheese having 721mg’s of calcium, covering 72% of the RDA.

NOTE: There is some mixed evidence towards high-fat dairy products having hormone traces which could lower testosterone levels, so if you want to be extra sure that this doesn’t affect you, opt for low-fat dairy, it still has the calcium.

2. Eggshells

egg shell calcium guideWhat you do with eggshells after using the insides? Throw it away?

Mistake. Eggshells are one of the best natural sources of calcium and you should eat them.

Not whole, obviously. Instead, make natural eggshell calcium supplement;

  1. Fill a stock pot with some water, bring to boil.
  2. Pour the eggshells into the water (this destroys pathogens).
  3. Cook for 10 minutes and then drain the pot.
  4. put the eggshells on a baking tin and allow to dry for a day.
  5. Use a coffee grinder or pestle & mortar to grind the dry shells into powder.
  6. Store the powder in a jar.

Now, you have high-quality calcium supplement, with a teaspoon providing you the 1000mg’s (100% RDA) of calcium.

3. Milk

milk is food high in calciumLike all dairy products, milk is rich in calcium.

And just like the cheese above, it’s rich in high-quality casein protein, and some key micronutrients like zinc and selenium.

100 grams of milk (1dl or 3.3oz if you’re from US) contains 125mg’s of calcium, which covers 12% of the RDA.

Drinking a liter (usually whole carton) of milk per day is a great way to get in that quality protein and all of your needed calcium.

4. Yogurt

yogurt is rich in calcium mineralYogurt is filled with probiotics that have shown to favorably impact testosterone levels in studies.

yogurt is also a relatively good source of protein and certain micronutrients such as zinc and iodine.

When it comes to calcium, 100 grams of yogurt provides 110mg’s of calcium (11% RDA).

We at Anabolic Men recommend few servings of grass-fed yogurt daily, mostly due to its probiotic density but also to cover vitamin and mineral intake.

5. Leafy Greens

spinach is a natural food source of calciumIf you’re not a fan of dairy products or eggshell calcium, you may find that it’s really hard to cover the daily need for calcium through foods.

Which is why we recommend high-quality multivitamin supplementation for everyone not consuming plenty of dairy products.

Aside from dairy, eggshells, and calcium supplements, there is one group of foods that still ranks pretty high in calcium content…

…And that’s the leafy greens, such as;

  • kale (150mg/100g)
  • spinach (99mg/100g)
  • collard greens (232mg/100g)
  • mustard greens (115mg/100g)

NOTE: Another great benefit of eating lots of leafy greens is their high natural nitrate content which can beneficially impact erection quality.


Calcium is essential, for life, and for testosterone.

These 5 foods are the best natural testosterone-friendly sources of this very important mineral…

…And if you can’t eat enough of these (and I’d say even if you can), consider using a high-quality calcium supplement (affiliate link).

Ali Kuoppala

Ali Kuoppala is the founder of Anabolic Men. He has authored and co-authored multiple men's health books and focuses on uncovering the methods of optimizing hormonal health. To date, his articles on various websites have been read more than 15-million times. To read more about Ali, visit his Medium article.