
Calcium
How much calcium the body needs depends on various factors, that include age. Listed are basic recommendations of calcium intake by age, but individuals should talk with a doctor about how much calcium is best for them on a daily basis.Children and Young Adults
- 1-3 years of age 500mg
- 4-8 years of age 800mg
- 9-18 years of age 1,300mg
Adult Men and Women
- 19-49 years of age 1,000mg
- 50+ years of age 1,200mg
Women Pregnant and Breastfeeding
- Under 18 years of age 1,300mg
- 19+ years of age 1,000mg

- Cooked Broccoli 60mg in 8 oz.
- Fruit Juice with Added Calcium 200-260mg in 6 oz.
- Low-fat and Skim Milk 300mg in 8 oz.
- Low-fat Plain Yogurt 415mg in 8 oz.
- Swiss Cheese 220-270mg in 1 oz.

Vitamin D
Vitamin D is what helps the body absorb calcium. The body makes vitamin D when outside in the sun. This is a perfect reason to go outside more often. 15 minutes of exposure to the sun every day will significantly increase vitamin D production. Some individuals are not able to make enough vitamin D, no matter how much sunlight exposure. However, Vitamin D is also found in various foods like:- Egg Yolks
- Vitamin D-fortified Milk
- Fatty fish – salmon, sardines
- Liver
- Healthy breakfast cereals

Children and Young Adults
IU stands for international units which are how vitamin D is measured.- 1-18 years of age 400 IU
Adult Men and Women
- 19-49 years of age 400-800 IU
- 50+ years of age 800-1,000 IU
Women Pregnant and Breastfeeding
- Any age 400-800 IU