The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for calcium:

Infants

• 0 - 6 months: 210 milligrams per day (mg/day)
• 7 - 12 months: 270 mg/day

Children

• 1 - 3 years: 500 mg/day
• 4 - 8 years: 800 mg/day
• 9 - 13 years: 1300 mg/day

Adolescents and Adults

• Males age 14 to 18 years: 1300 mg/day
• Males age 19 to 50 years: 1000 mg/day
• Males 51 and over: 1200 mg/day
• Females age 14 to 18 years: 1300 mg/day
• Females age 19 to 50 years: 1000 mg/day
• Females 51 and over: 1200 mg/day

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid. Up to 2,000 - 2,500 mg a day of calcium from dietary sources and supplements appears to be safe. The preferred source of calcium is calcium-rich foods such as dairy products.

Up to 2,000 - 2,500 mg a day of calcium from dietary sources and supplements appears to be safe. The preferred source of calcium is calcium-rich foods such as dairy products.

The following list can help you determine how much calcium you are getting from food:

• 8-ounce glass of milk = 300mg of calcium
• 2 ounces of Swiss cheese = 530mg of calcium
• 6 ounces of yogurt = 300 mg of calcium
• 2 ounces of sardines with bones = 240mg of calcium
• 6 ounces of cooked turnip greens = 220mg of calcium
• 3 ounces of almonds = 210mg of calcium

Vitamin D is needed to help the body absorb calcium. When choosing calcium supplements, look for ones that also contain vitamin D.