You never outgrow your need for calcium. Even after you've stopped growing tall, your bones continue to grow strong and dense up until about age 30. As you continue to age, calcium helps maintain your bone density . Meeting your calcium needs may reduce your risk of osteoporosis by helping you reach your genetically determined peak bone mass, usually by age 30, and by slowing age-related bone loss in later years. Research shows that getting plenty of calcium can help keep your blood pressure in check and may also reduce your risk of colon cancer.
Calcium supplements provide calcium, but few, if any, other nutrients.
If you're pressed for time, grab a glass of milk or a container of yogurt, take string cheese to eat while you're on the go, or order frozen yogurt, a milkshake, or ice cream when you're at the drive-thru. On the contrary, some research shows that consuming the recommended amount of calcium may actually reduce your risk of kidney stones. You don't have to give up milk and milk products if you have trouble digesting lactose. Most people who have trouble digesting lactose can consume at least 1 cup of milk with food. Adults 51 years and older need 1,200mg of calcium a day or 4 servings from the Milk Group.