Women ages 50 and younger should consider a daily Calcium supplement of at least 500 milligrams and eat calcium-rich foods such as dairy products if well tolerated, fortified products, nuts and seeds, cruciferous vegetables, soy and seaweed products. If you are older than 50, consider taking a daily supplement of 800-1,000 mg on top of eating calcium-rich foods. When it comes to taking calcium, some people may not find it practical or possible to meet the recommended daily intake (RDI) from diet alone. For adults, the RDI is 1,000 milligrams (mg) daily, which increases to 1,200 mg per day for women over age 50 and men over age 70.