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Teen years

Needs: 1000mg (ages 9–11) and 1300mg (ages 12–18) per day
Why is calcium so important at this age? During these years, bones develop quickly and are storing calcium so your skeleton will be strong later in life. In fact, nearly half of all bone mass is formed during these formative years.

Take note: The latest government survey shows that up to 89% of teenage girls aren’t consuming enough dairy to meet the daily requirement – which can lead to osteoporosis later in life.

Ages 20–50

Needs: 1000mg per day
Why is calcium so important at this age? Calcium levels begin to decline at around age 25, so maintaining calcium intake and promoting bone strength is vital. While you can’t build more bone by increasing your calcium intake, you can help prevent bone loss by maintaining a good intake of calcium and exercising regularly.

Take note: Calcium needs bone-friendly vitamin D to help with absorption, so spend a few minutes in the sun each day. If you’re pregnant, breastfeeding or have irregular periods, speak to your doctor – you may need to increase your calcium intake.

Ages 50–70

Needs: 1000mg (men) and 1300mg (women) per day
Why is calcium so important at this age? In Australia, osteoporosis affects 1 in 2 females and
1 in 3 males over the age of 60. Women in particular are at higher risk, due to the hormonal changes associated with menopause.

Take note: Use it or lose it! Include weight-bearing exercise, such as walking or resistance training, in your weekly routine to keep your bones strong.
Also, limit your intake of sodium, and be sure to eat foods rich in potassium (like bananas and sultanas) – it’s linked to higher bone mineral density.

Age 70 and over

Needs: 1300mg per day
Why is calcium so important at this age? When you’re over 70, your risk of developing osteoporosis is higher than at other times in your life.

Take note: In addition to all the other bone health advice, it’s important to speak with your doctor or physio about minimising your risk of falls.
As we move into our senior years, looking after our bones is crucial. While women lose bone density rapidly after menopause, by age 65–70 both men and women lose bone density at the same rate. Calcium absorption also decreases with age in both men and women, so it is important not only to keep your calcium intake high, but to ensure you are getting sufficient amounts of vitamin D.

Can bone loss be reversed?

Bone mass starts to decline in your mid-20s, but you can slow or help prevent bone loss from occurring later in life. Getting your bone density and strength tested by your doctor is a good first step, as it can identify the onset of osteoporosis (when bones become less dense, and break more easily due to calcium loss) or osteopaenia, a milder form of bone loss. Exercise also helps keep bones strong. Calcium coming from food sources is your best bet when it comes to increasing your intake, but you may need to boost your levels with calcium supplements as well. Consult with your GP before adding calcium supplements to your diet.

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