How much calcium do you need?

Women 50 years old and younger need 1,000 milligrams of calcium a day, according to the National Osteoporosis Foundation; women 51 and older need 1,200 mg. Men 70 years old and younger need 1,000 mg; men 71 and older need 1,200 mg.

Food should be a person's only source of calcium, according to the NOF, but supplements can make up any difference if necessary. Dairy and some green vegetables are good sources of calcium, and non-fat powdered milk can be used with some foods. About one tablespoon of the milk has 50 mg of calcium. Calcium can drift to the bottom of liquids, so containers should be shaken before the liquids are consumed.