CALCIUM
Calcium is necessary for bone growth and development, and for maintaining heart, muscle and blood vessel function. Adequate calcium may be obtained from your diet. However, a calcium supplement may be beneficial if your diet is low in calcium-rich foods.
REQUIREMENTS
Our calcium needs increase from birth to age 18, which are the peak years for bone development. After that, our calcium needs decrease a bit during the bone maintenance phase. Later in life our calcium needs increase again as our body’s ability to absorb calcium begins to decline. Here are your needs:
Children
0-6 months–210mg
7-12 months–270mg
1-3 years–500mg
4-8 years–700mg
9-18 years–1300mg
Adult Women
19-50 years–1000mg
51+ years–1200mg
Adult Men
19-70 years–1000mg
71+ years–1200mg
FOOD SOURCES
Dairy products are good sources of calcium. But there are also many non-dairy sources as well, including some fish, dark leafy greens and soy products. Here are some good sources:
yogurt-8oz–400mg
milk-8oz–300mg
soy milk-8oz–250mg
kale-2 cups–100mg
salmon-3oz–200mg