Children:

(1-3 years): 500 mg / day (2 servings of dairy products)
(4-8 years): 800 mg / day (3 servings of dairy products)

Adolescents:
The rapid increase in bone mass during adolescence leads to increased calcium requirements.
(9-13 years): 1,300 mg / day (4-5 servings of dairy products)
(14-18 years): 1,300 mg / day (4-5 servings of dairy products)

Adults:

• 1,000 mg / day (3 servings of dairy products) for healthy adults (men and women).
• 1,000-1,300 mg / day (3-4 servings of dairy products) for breastfeeding women and pregnant women during the third trimester of pregnancy.
• 1,200 mg / day (4 servings of dairy products) for women over 51 years old.
  ​* One serving of dairy products is equivalent to one cup of milk, 1 cup of yogurt or 30-40 grams of cheese.

Which foods are rich sources of calcium?

It is widely known that dairy products, such as milk, yogurt and cheese, contain significant amounts of calcium, however calcium is present in other foods (mostly of plant origin) as well. Nevertheless, it should be mentioned that all other calcium sources contain significantly lower amounts of calcium compared with dairy products, and the form of calcium they contain is usually not well-absorbed by the body. Non-dairy sources of calcium include spinach, dried beans, nuts, almonds, sesame, dried figs, carob, and fish, such as sardines, salmon, tuna, etc.

What is the relationship between vitamin D and calcium?

It is not enough just to get an adequate amount of calcium, but at the same time it is important to get enough vitamin D as well. The necessity of vitamin D lies in the fact that it enables the body to efficiently use calcium from dietary sources and store it where necessary (in bones, teeth, etc.). The recommended daily needs in vitamin D are presented below.

• 600 international units per day for healthy adults.
• 800 international units per day for people over the age of 71.