Calcium Your Bones Can Count On at Any Age

From day 1 to year 100, support bone health for a lifetime

Over the course of our lifetime, our bones are constantly being broken down and rebuilt. That's why calcium is critical for building strong, healthy bones in people of all ages.

For women of all ages and life stages, calcium, vitamin D, and exercise are critical to maintain everyday bone health and helping to prevent osteoporosis.

Banking in childhood

While girls and young women are still growing, their bones are growing too. It's during these bone-forming years that their bodies are most capable of absorbing calcium. But the fact is, most children and adolescents aren't getting the calcium they need to build peak bone mass that could help prevent osteoporosis later in life.3

Maintaining in adulthood

Once a woman's bones have stopped growing, sufficient dietary calcium remains important for maintaining bone strength and bone health throughout life.

If you're pregnant or lactating, you need to make sure you are getting enough calcium in your diet or with a calcium supplement. You may be taking a prenatal multivitamin a mineral that has been prescribed by your doctor. Most prenatal supplements contain a small amount of calcium. If you are trying to become pregnant or suspect you may be pregnant, you should discuss your vitamin and mineral requirements with your physician.

Slowing age-related bone loss in menopause

During this time, a woman's ovaries stop producing estrogen, which is critical to calcium balance. Bone mass is now being broken down faster than it is being rebuilt. Getting enough dietary calcium and vitamin D, along with weight-bearing exercises, are important steps toward maintaining bone strength and bone health throughout life.

Food Serving Size Calcium Per Serving (mg)
Yogurt, plain, low fat 8 oz 415
Mozzarella, part skim 1.5 oz 333
Yogurt, fruit, low fat 8 oz 313-384
Cheddar cheese 1.5 oz 307
Milk, nonfat 8 oz* 299
Soymilk, calcium-fortified 8 oz 299
Milk, reduced-fat (2% milk fat) 8 oz 293
Orange juice, calcium-fortified 6 oz 261
Cottage cheese, 1% milk fat 1 cup 138
Ready-to-eat cereal, calcium-fortified 1 cup 100-1000
Turnip greens, fresh, boiled ½ cup 99
Kale, raw, chopped 1 cup 100

*Calcium content varies slightly by fat content; the more fat, the less calcium the food contains.

  Banking in Childhood Maintaining in Adulthood3 Slowing Bone Loss in Menopause
Age Range 9-18 19-50 51+
Reco'd daily calcium intake 1300 mg 1000 mg 1200 mg
Reco’d upper limit for calcium 2500 mg 2500 mg 2500 mg