Recommendations:

Calcium recommendations vary depending on age and special needs. In general, adults should get 1,200 milligrams (mg) of calcium each day. Up to 2,000 - 2,500 mg a day of calcium from dietary sources and supplements appears to be safe. The preferred source of calcium is calcium-rich foods such as dairy products.

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

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

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