How Much Calcium Do You Need?
Making sure you get enough of this vital mineral is extremely important for good health. According to experts, calcium is the most abundant mineral in the human body, constituting up to 2% of your total body weight. More precisely, the average adult has 1,200 grams of calcium in their body.
Now, the amount of calcium you need significantly varies depending on your age and whether you’re a man or a woman. According to the 2020–2025 Dietary Guidelines for Americans, adults between 19 and 50 years old should aim to get 1,000 milligrams of calcium per day. Men ages 51 and up also need 1,000 milligrams, while women ages 51 and older require 1,200 milligrams.
Luckily, you can get the calcium you need from food. According to doctors, the most common calcium sources include dairy products such as cheese, milk, and yogurt. Less common but still excellent sources of calcium include plant-based foods like leafy greens such as kale, spinach, and kale. Seeds, beans, and tofu also provide a good calcium source. In addition, many foods, including orange juice and nondairy milk, are calcium-fortified.
If you can’t get the right amount of calcium from food, supplements are available to prevent calcium deficiency. However, always talk to your doctor before taking any new supplements.
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