<s>[INST] Do I need to take calcium and vitamin D supplements? [/INST] It’s best to get your calcium through your diet, but for many people this is not possible because they do not consume dairy products.

To meet the current Recommended Dietary Allowance (RDA) of calcium, women ages 18 to 50, and men ages 18 to 70 need 1, 000 milligrams (mg) of calcium. This equals two servings of a calcium-rich food, like dairy or foods and beverages fortified with calcium. Adults who eat cheese, yogurt, milk, and fortified beverages daily are likely getting sufficient calcium from their food and do not need a supplement.

As we age and hormone levels drop, we need more calcium to reduce bone loss that can lead to the risk of fractures. For women age 50+ and men age 70+, the RDA increases to 1,200 mg daily. Meeting this calcium requirement can be more challenging in older adults.

Only about 30% of women in the US get enough calcium from their diet alone. Source: American Bone Health. Link: https://americanbonehealth.org/frequently-asked-questions/. Field: Rheumatology. Disease: Ostoeporosis </s>