Why calcium matters at every age
About 99% of the body’s calcium is stored in bones and teeth, where it provides structure and strength. The remaining 1% circulates in the blood and soft tissues, supporting essential body functions.
When dietary calcium intake is low, the body pulls calcium from bones to maintain normal blood levels. Over time, this can weaken bone density. This is why adequate calcium intake is important throughout life — from childhood and adolescence to adulthood and older age.
Food sources of calcium
A balanced diet can easily provide enough calcium when you include a variety of calcium-rich foods, such as:
Milk, yogurt, and cheese
Leafy green vegetables like kale and broccoli
Fortified plant-based milks and cereals
Small fish eaten with bones, such as sardines
Nuts and seeds, especially almonds and sesame
Including these foods regularly helps maintain strong bones and supports overall health.
The role of vitamin D
Calcium absorption depends heavily on vitamin D. Without enough vitamin D, the body cannot absorb calcium efficiently. Safe sunlight exposure, fortified foods, eggs, and fatty fish can help maintain healthy vitamin D levels. Together, calcium and vitamin D form an important partnership for bone health.
Daily calcium needs
Most adults require approximately 1,000 mg of calcium per day, although teenagers, older adults, and pregnant or breastfeeding women may need higher amounts. Meeting these needs consistently through diet is more effective than relying on occasional high intake.
Key Takeaway
Calcium is a foundational nutrient for lifelong health. Building good dietary habits that include calcium-rich foods supports bone strength, muscle function, and overall well-being. Small, consistent choices — such as adding dairy or fortified alternatives and leafy greens to meals — can make a meaningful difference over time.