**Calcium is well understood to be a mineral that is crucial for strong teeth and bones—but it also plays an important role in how muscles function, blood vessels carry blood, and nerves send messages from the brain to the rest of the body. **About 99% of the body’s calcium is stored in bones, while the other 1% is found in blood and tissues such as muscle.

Calcium is crucial

When people don’t consume enough calcium, the body draws calcium from its bones, which can cause problems later in life. If left untreated, calcium deficiency can cause health issues including fatigue, muscle pain and spasms, cognitive issues, tooth decay, osteopenia (low bone density), and osteoporosis (more severe bone loss).

Experts agree the best way to get calcium is from food and drinks. The amount of calcium people need varies throughout their lives, and a personalized approach is always recommended. Your physician or dietitian can help you pinpoint your own daily needs.

Average Daily Calcium Needs

Category	Value
Women ages 19-50	1,000mg
Women ages 51-70	1,200mg
Men ages 19-70	1,000mg
Adults over age 70	1,200mg

Dairy milk

Plant-based milks

Yogurt and frozen dairy

Cheese

Beans and lentils

Vegetables

Starches

Nuts and seeds

Proteins

Fruits

Desserts

Serving sizes are based on typical portions, and calcium content is approximate.

Sources: UpToDate; Cronometer; Nutrition Coordinating Center Food & Nutrient Database; United States Department of Agriculture National Nutrient Database for Standard Reference; International Osteoporosis Foundation