Calcium is important to your body in many ways. It helps your bones, heart, nerves, muscles, and blood.

Calcium is important for both men and women. It is also important for babies, children, and teens. Everyone needs calcium, before birth and throughout life. Children and teenagers need calcium to develop strong bones and teeth. Adults need it to maintain a strong skeleton.

Your body takes calcium from the foods you eat. If you’re not getting enough calcium, your body will take the calcium from your bones.

The amount you need depends on your age and gender. The National Academy of Sciences offers these guidelines for calcium:

• Babies and toddlers ages 1 to 3 years need 700 mg each day
• Children ages 4 to 8 years need 1,000 mg each day
• Older children and teens ages 9 to 18 years need 1,300 mg each day
• Adults ages 19 to 50 need 1,000 mg each day
• Older adults ages 51 and older) need 1,200 mg each day

Pregnant and nursing people younger than 19 need 1,300 mg each day. Pregnant and nursing people ages 19 and older need 1,000 mg each day. You also need vitamin D to help your body absorb calcium from food.

During these years nearly half of adult bone mass is formed. Teens in this age group need 1,300 mg of calcium each day.

Walking, jogging, and aerobic dance are good for building strong bones because they are weight-bearing exercises. Swimming and bicycling are good for your cardiovascular health, but they are not weight-bearing exercises.

You can find calcium in many foods, not just dairy products such as milk, cheese, and yogurt. Leafy green vegetables such as broccoli and collard greens are good sources of calcium. Tofu made with calcium sulfate is also a good source. Other good sources are canned sardines and salmon, if you eat the soft bones.

You can help keep bone loss to a minimum after this age by getting enough calcium and vitamin D. You can also keep your bones strong by exercising and by not smoking and not drinking too much alcohol.

That’s why it’s important that children get enough calcium, particularly between the ages of 9 and 20.

But you can take steps to cut back on the loss of bone mass by getting enough calcium in your diet. You should also do weight-bearing exercise.