Calcium and Bone Health: Understanding the Essential Connection

Calcium is essential for bone health. It's the primary component of bones and teeth, providing strength and hardness. It also regulates phosphorus use, another key bone mineral.

Insufficient calcium leads to osteoporosis (weak, brittle bones), affecting >10 million Americans.

Recommended Daily Intake

• Children/adolescents: 1,300 mg
• Adults: 1,000 mg
• Women >50, Men >70: 1,200 mg

Good Calcium Sources

• Dairy (milk, yogurt, cheese)
• Leafy greens (spinach, kale)
• Nuts and seeds
• Beans and lentils
• Calcium-fortified foods (cereals, orange juice)

If dietary intake is insufficient, consult your doctor about supplements.

Additional Bone Health Tips

• Regular exercise
• Healthy diet
• Avoid tobacco
• Limit alcohol
• Ensure adequate vitamin D

Following these helps maintain strong, healthy bones lifelong.