Recommendations:

The preferred source of calcium is calcium-rich foods such as dairy products. Some people will need to take calcium supplements.

The Recommended Dietary Allowance (RDA) for vitamins reflects how much of each vitamin most people should get each day. The RDA for vitamins may be used to help create the goal for each person.

How much of each vitamin you need depends on your age and gender. Other factors, such as pregnancy and illnesses, are also important.

Infants (Adequate Intake)

• 0 - 6 months: 200 milligrams per day (mg/day)
• 7 - 12 months: 260 mg/day

Children and Adolescents

• 1 - 3 years: 700 mg/day
• 4 - 8 years: 1,000 mg/day
• 9 - 18 years: 1,300 mg/day

Adults

• 19 - 50 years: 1,000 mg/day
• 50 - 70 years:
  • Men - 1,000 mg/day
  • Women - 1,200 mg/day
• Over 71 years - 1,200 mg/day

Pregnancy and Breast-feeding

• 14 - 18 years: 1,300 mg/day
• 19 - 50 years: 1,000 mg/day

Up to 2,500 - 3,000 mg a day of calcium from dietary sources and supplements appears to be safe for children and adolescents, and 2,000 - 2,500 mg a day appears to be safe for adults.

The following list can help you determine how much calcium you are getting from food:

• 8-ounce glass of milk = 300 mg of calcium
• 2 ounces of Swiss cheese = 530 mg of calcium
• 6 ounces of yogurt = 300 mg of calcium
• 2 ounces of sardines with bones = 240 mg of calcium
• 6 ounces of cooked turnip greens = 220 mg of calcium
• 3 ounces of almonds = 210 mg of calcium

Vitamin D is needed to help the body absorb calcium. When choosing calcium supplements, look for ones that also contain vitamin D.