Choose your life stage, tap + for the foods you eat on a typical day, and see how close you are to your calcium target. Values come from the NIH Office of Dietary Supplements.
Calcium today0 mg
Your daily target
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Upper limit
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Vitamin D target
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Food values are approximate per serving, from the NIH Office of Dietary Supplements and the Dietary Guidelines for Americans. Brands vary, especially fortified foods: check the label.
Why calcium and vitamin D matter
About 99 percent of the body's calcium is stored in bones and teeth. When you don't get enough from food, your body draws on that store to keep blood levels steady, and over years that can thin your bones. Vitamin D helps your gut absorb calcium, so the two work as a team.
Daily targets by age
Recommended Dietary Allowances (NIH Office of Dietary Supplements)
Life stage
Calcium
Vitamin D
Children 1–3
700 mg
600 IU
Children 4–8
1,000 mg
600 IU
Children and teens 9–18
1,300 mg
600 IU
Adults 19–50
1,000 mg
600 IU
Men 51–70
1,000 mg
600 IU
Women 51–70
1,200 mg
600 IU
Adults 71 and older
1,200 mg
800 IU
Easy ways to hit your target
Spread it out. A calcium-rich food at each meal is easier than one big serving, and your body absorbs smaller amounts better.
Look beyond dairy. Calcium-set tofu, canned sardines or salmon with bones, fortified plant milks and juices, and greens such as kale and bok choy all count.
Read fortified labels. Calcium content varies widely between brands of plant milk and juice. Shake cartons, because added calcium can settle.
Don't count on spinach. It contains calcium, but very little of it is absorbed.
Our calcium and vitamin D guide has a full food table and a sample day of eating that reaches 1,000 to 1,200 mg.
Watch and learn
Short explainers from trusted creators. Videos load only when you press play. All videos
Mayo Clinic Minute: How much calcium do you need?Mayo ClinicMayo Clinic Minute: How much vitamin D do you need?Mayo Clinic
According to the NIH Office of Dietary Supplements, adults 19 to 50 need 1,000 mg a day. Women 51 and older and everyone 71 and older need 1,200 mg, while men 51 to 70 need 1,000 mg.
How much vitamin D do I need?
The recommended amount is 600 IU (15 mcg) a day for people aged 1 to 70, and 800 IU (20 mcg) from age 71. Some people need more, so ask your doctor whether your level should be checked.
Is it better to get calcium from food or supplements?
Food first is the usual advice. Supplements can fill a gap, but very high intakes, mostly from supplements, are linked to kidney stones and other problems. Talk to a clinician before taking them.
Can I take all my calcium supplement at once?
Your body absorbs calcium best in amounts of 500 mg or less at a time, so larger daily amounts are usually split. Calcium carbonate is best taken with food; calcium citrate can be taken with or without food.
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Sources
We link to official and primary sources so you can check our work. Rules change; confirm anything important with the source.
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