Calcium and Vitamin D work very closely together to allow strong healthy bones. In order for your bones to absorb calcium you need the “key” or Vitamin D to unlock the door to allow this process to happen. With no calcium there is nothing for your bones to absorb. The National Academy of Sciences says:
- Young children 1-3 years old should get 700 milligrams (mg) of calcium a day.
- Children 4-8 years old should get 1,000 mg per day.
- Teenagers should get 1,300 mg of calcium a day.
- Adults up to age 70 should get 1,000 mg per day. Women 51 and over should get 1,200 mg/day.
- Women and men 71 and over should get 1,200 mg per day.
In order to keep your bones strong and growing you need to get calcium and vitamin D from foods and supplements. Dairy products are great sources as well as spinach, kale, soy beans, white beans and salmon. To get foods high in Vitamin D try egg yolks, cheese and fatty fish.