Calcium is one of the most important nutrients for bone strength, yet many people in the U.S. don’t get enough of it. Since bones constantly break down and rebuild from use, they rely on a steady supply of calcium to stay strong. If your diet doesn’t provide enough, the body will pull calcium from the bones to keep blood levels stable, which can cause your bones to weaken over time. Getting enough calcium throughout childhood, adulthood, and older age is essential for lifelong bone health
A balanced diet can help you meet daily calcium needs. Dairy remains one of the most reliable sources of calcium, and consuming three servings of milk, yogurt, or other dairy sources each day is recommended. People who cannot consume dairy can include fortified non-dairy alternatives. Other sources of calcium include leafy greens, fortified foods like cereals and juices, or canned fish with bones. Checking nutrition labels can help you identify foods that supply high amounts of calcium. Items labeled “excellent source of calcium” provide 20% or more of the daily value.
Calcium absorption is best when intake is spread throughout the day and paired with adequate vitamin D. According to the 2020–2025 Dietary Guidelines for Americans, most adults aged 19–70 need about 1,000 mg of calcium daily, while older adults need 1,200 mg. Children and teens require between 700 and 1,300 mg depending on age. While it’s difficult to consume too much calcium through food alone, adults should stay below 2,500 mg per day from food and supplements combined.
Beyond nutrition, bone health can also be supported by weight-bearing physical activities such as running and strength training. Avoiding smoking and limiting alcohol to further help protect bone density. Individuals at risk for osteoporosis may benefit from a bone density test and should talk with their healthcare provider. For personalized guidance on calcium, vitamin D, and overall diet, consulting a registered dietitian is recommended.
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