Calcium is a major building-block of your skeleton, which houses 99% of the body’s calcium. Calcium also helps you maintain healthy nerves and muscles.

How much calcium you need largely depends on your age.
Teenagers need more calcium because their bones are growing rapidly. Older adults also need more because their body's ability to absorb calcium declines.

Daily calcium intake recommendations vary around the world. Here are the recommendations from the National Academy of Medicine in the USA.

Your body can’t make its own calcium, but luckily calcium can be found in a variety of different foods.
Milk and dairy products (such as milk, yoghurt, and cheese) are the most readily available sources of calcium in the diet.

Dairy foods are also good sources of protein and other micronutrients important for good bone health.
Other foods containing calcium include:

Green vegetables

like broccoli, curly kale, and bok choy

Some fruits

such as oranges, apricots, and dried figs

Nuts

especially almonds, and tahini or chia seeds

Canned fish

with soft, edible bones (the calcium is in the bones) such as sardines, pilchards, and salmon

Calcium-set Tofu

look at the ingredients for tofu made with calcium instead of magnesium

Some calcium-fortified bread, cereals, fruit juices, soy drinks and some brands of mineral water also contain significant amounts of calcium.

If you eat a well-balanced diet with enough calcium-rich foods, you should be able to meet your body’s calcium needs. If you cannot get enough calcium through your diet, or if you have osteoporosis, supplements may be recommended. Learn more about calcium supplements.