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Infants (0-6 months): – Infants require around 200-260 mg of calcium daily for proper bone development and muscle function. Breast milk or formula typically provides this amount.
Babies (7-12 months): – As babies grow, their calcium needs increase to 260-700 mg per day. Introduce dairy products and fortified foods to meet these requirements.
Children (1-3 years): – Toddlers need 700 mg of calcium daily to support growing bones. Offer milk, yogurt, and calcium-rich snacks for a balanced diet.
Children (4-8 years): – Young children should aim for 1,000 mg of calcium per day. Include dairy, leafy greens, and fortified foods in their meals.
Adolescents (9-18 years): – Adolescents require 1,300-1,300 mg of calcium to support rapid growth. Encourage dairy, fortified cereals, and green vegetables.
Adults (19-50 years): – Adults need 1,000-1,000 mg of calcium daily to maintain bone health. Incorporate dairy, tofu, almonds, and leafy greens in your diet.
Men (51-70 years): – Men in this age group should maintain a daily intake of 1,000 mg to prevent bone loss. Focus on dairy, fortified foods, and supplements if necessary.
Women (51-70 years): – Postmenopausal women require 1,200 mg of calcium daily to counteract bone loss. A diet rich in calcium, vitamin D, and weight-bearing exercises is essential.
Seniors (71+ years): – Older adults should continue with 1,200 mg of calcium daily to support bone health and prevent fractures. A balanced diet and supplements if needed can help.
Pregnant and lactating women: – During pregnancy and lactation, women need 1,000-1,300 mg of calcium daily. Ensure a diet abundant in dairy, leafy greens, and prenatal vitamins.