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In recent years, calcium and vitamin D deficiency have been the topics of significant research and professional debate. Based on substantial research findings on consensus among the leading experts on this topic, the National Osteoporosis Foundation (NOF) is updating its recommendations for daily adequate calcium and vitamin D intake to the following amounts:

Calcium
According to NOF recommendations, adults under age 50 need 1,000 mg of calcium daily, and adults age 50 and over need 1,200 mg of calcium daily.

Vitamin D
According to NOF recommendations, adults under age 50 need 400-800 IU of vitamin D3 daily, and adults age 50 and older need 800 1,000 IU of vitamin D3 daily. Vitamin D3 is the form of vitamin D that best supports bone health. It is also called cholecalciferol. Vitamin D can also be obtained from fortified milk, egg yolks, saltwater fish, liver and supplements.

Role of Calcium
Getting the daily recommended amount of calcium, whether through diet, supplements, or combination, is essential to maintaining bone strength and can play a vital role in preventing osteoporosis-related fractures.

Role of Vitamin D
Vitamin D plays a major role in calcium absorption and bone health. Vitamin D3 is manufactured in the skin following direct exposure to sunlight; however, there are many different factors that affect a persons ability to make adequate amounts of vitamin D.

The advice is simple: to keep bones strong, especially as you age, get enough calcium 1,000 milligrams (mg) per day if youre younger than 50; 1,200 mg if youre older. You can get calcium in your diet by eating green leafy vegetables; consuming low-fat milk, yogurt and cheese; or opting for calcium-fortified juice, bread and cereal. If you dont get enough calcium in your diet, be sure to take a calcium supplement daily. But you may need to increase your knowledge about calcium to ensure your body gets what it needs.

Calcium Basics
Make sure you check the amount of elemental calcium in a supplement; thats what your body will actually absorb.
Take several smaller doses per day, because your body can absorb only 500 mg at a time.
Your body needs vitamin D to use calcium most efficiently, so look for a supplement that contains both.

Calcium Cheat Sheet
There is several different types of calcium; check out the chart below for the three most popular types. Other kinds, such as calcium gluconate and calcium lactate, have very low amounts of elemental calcium and are not recommended. Coral calcium and oyster-shell calcium products also are best avoided because they may contain lead.