Calcium and Bone Health: Structure, Strength, Intake Recommendations & Food Sources

Calcium constitutes 1–2% of body weight, with 99% stored in bones and teeth. It is essential for:

• Mineral matrix formation: Calcium-phosphate crystals (hydroxyapatite) give bone hardness.
• Bone growth & remodeling: Critical during youth; maintains density in adults.
• Fracture prevention: Adequate calcium reduces osteoporosis risk, especially in older adults.

Beyond bones, calcium supports muscle contraction, nerve transmission, and blood clotting.

Recommended Daily Intake

• Children/Adolescents (9–18): 1,300 mg
• Adults 19–50: 1,000 mg
• Adults 51+: 1,200 mg

Top Food Sources

• Dairy (milk, yogurt, cheese)
• Leafy greens (kale, spinach, broccoli)
• Beans, legumes, nuts, seeds
• Calcium-fortified foods (cereals, plant milks, orange juice)

Consult a doctor or dietitian for personalized advice, especially if considering supplements.