How to Get the Calcium You Need

Calcium

The heart of your bones

There's more calcium in our bodies than any other mineral. Almost all of it (99 percent) resides in our bones and teeth. The rest helps with chemical processes of metabolism. Too little calcium can cause rickets (malformation) in growing bones and osteoporosis (brittleness) in older bones.

How much calcium do we need? Experts differ, but only slightly. Most say everyone aged 19 to 50 needs 1,000 mg per day, with those over 50 needing 1,200 to help counter bone loss from aging, and those between 9 and 18 needing 1,300 to finish up bone growth. Younger children need less. Other sources (such as the National Osteoporosis Foundation) also suggest 1,300 for pregnant and lactating women.

Taking a supplement containing calcium is fine but avoid calcium from bone meal, dolomite, or unrefined oyster shells; they may contain lead or other toxic metals. To boost your level and guide your diet toward nutrition-rich choices, consider the following foods for your repertoire.