Recommended daily:
1 to 3 years old: 0.5gms
4 to 8 years old: 0.8gms
9 to 18 years old: 1.3gms
19 to 50 years old: 1gm
51+ years old: 1.2gms

Why you need it:·
For bone strength to combat osteoporosis.
For the clotting of blood.
In the contracting and relaxing of muscles.
For strong, healthy teeth to help nerves function.

The jury is still out on these potential benefits
May help lower high blood pressure, reduce the risk of colon cancer, and ease premenstrual syndrome (PMS).

Too much may be risky
Calcium can inhibit the absorption of iron, zinc, phosphorus, and magnesium. For safety's sake, upper limit is set at 2.5gms

Top five calcium-rich foods
Plain, non fat yogurt, 8 oz.
Orange juice or grapefruit juice, calcium-fortified, 1 cup.
Milk, low fat or skim, 1 cup.
Yogurt, fruit flavored, 8 oz.
Cottage cheese, low fat, 1/2 cup.

Quick tips to clinch your needs
Pour a cup of milk on your cereal or drink a cup of calcium-fortified juice at breakfast.Have a carton of yogurt along with a tall deca flatte made with skim milk in the afternoon