Calcium is necessary for strong and healthy bones throughout life. A lack of calcium in the diet can lead to osteoporosis, or a condition of fragile, weakened bones that can break easily. Diet, hormones, drugs, age and genetic factors all influence the amount of calcium required for optimal skeletal health.
Recommendations vary slightly.
The National Institutes of Health Consensus Conference and The National Osteoporosis Foundation support a higher calcium intake of 1,500 milligrams per day for postmenopausal women not taking estrogen and adults 65 years or older. The guidelines are based on calcium received through diet and through calcium supplements. Adequate Vitamin D is essential for optimal calcium absorption, however most people receive enough Vitamin D through sunlight. Dairy products are the best source of calcium and do not have to be high in fat. Use 1 percent or skim milk instead of whole milk or cream, and choose from lower fat or fat-free cheeses, yogurts, frozen yogurts, and ice cream substitutes.