The Food and Nutrition Board publishes estimates of calcium requirements and the most recent ones were published in 1997. They recommend 800 mg per day up to age 8, and then 1300 mg per day through the growth years up to age 18, then 1000 mg per day out to age 50 and then 1200 mg per day thereafter. That's the least you can get by on without some sort of a bone penalty. But the vast majority of Americans are not getting the recommended intake. Probably more than 80% of women, for example, are not getting the currently recommended intakes.

The principal food sources in a modern diet would be dairy products, which are very calcium-rich. With dairy products, particularly milk and yogurt, the low-fat varieties provide all the nutrition of the full-fat varieties, but not the calories. There are some other sources as well. Collard greens are a good source. Almonds, hazelnuts and Brazil nuts are pretty good sources of calcium. Certain kinds of shellfish can be good sources of calcium. Sardines and canned salmon, if eaten with the bones, are good sources of calcium. For vegetarians, tofu made with calcium can be a good source. Some breads, breakfast cereals and fruit juices are fortified with calcium, but many times people need a supplement to get their full daily dose.

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