How to Get the Recommended Amount of Calcium

Calcium is a mineral that serves a number of vital purposes in the human body. Most of the body's calcium resides in the bones and teeth. The rest is stored in the blood and soft tissues where it helps muscles contract and blood clot. The average adult should consume about 1000 milligrams of calcium daily. Young adults and seniors citizens need a bit more, 1200 to 1500 milligrams per day.

Instructions

• 1

  Take in at least two servings of dairy foods per day. A serving includes, among other things, a glass of milk, a cup or yogurt or a slice of cheese.

• 2

  Eat green, leafy vegetables regularly. Broccoli, spinach and kale all contain high levels of calcium.

• 3

  Get plenty of Vitamin D--it aids in the absorption of calcium. Your skin produces Vitamin D when exposed to the sun. A few minutes per day of direct sunlight is sufficient.

• 4

  Considering taking a calcium supplement or a multivitamin. Keep in mind, however, that calcium ingested in pill form is not as easily absorbed as that ingested through foods.

• 5

  Look for calcium-fortified foods. These foods do not typically contain very much calcium naturally. Instead, manufacturers add calcium during processing. Many processed orange juices, cereals and soy products contain added calcium.