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Bone Health

The role of calcium and bones

Men and women age 25 to 65 should have 1,000 milligrams (mg) of calcium every day. Women near or past menopause should have 1000 mg of calcium daily if they are taking estrogen replacement therapy; if not, they need 1500 mg per day. Make foods that are high in calcium part of your diet. Healthy foods that are rich in calcium include:

low-fat dairy products such as cheese, yogurt, and milk
canned fish with bones you can eat, such as salmon and sardines
dark-green leafy vegetables, such as kale, collard, and broccoli
breads made with calcium-fortified flour

If you don't get enough calcium from your food, you might think about taking a calcium supplement. (Always check with your health care provider before taking any dietary supplement.)

Another important element is Vitamin D, which your body uses to absorb calcium. Vitamin D can come from natural exposure to the sun for 15 minutes each day – or you can get it from nutritional supplements, cereal, and milk that is fortified with Vitamin D.