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The National Institutes of Health (NIH) recommends 1,200 mg of calcium per day for women over the age of 50 (and everyone over 70) to help maintain strong bones and prevent osteoporosis. For men ages 51-70, the goal is 1,000 mg a day of calcium. All age groups can reach those totals through a combination of diet and supplements.

While meat and poultry contain some calcium, they are not considered major sources of the nutrient. The best sources of calcium include dairy products (like yogurt), leafy greens, fortified foods (like plant-based milk) and nuts. However, the protein in meat does provide amino acids that play a key role in building bone tissue and boosting calcium absorption, so make sure you’re getting enough protein in your diet.

Calcium citrate is easier on the stomach and more easily absorbed compared to calcium carbonate. And because it does not require an acidic stomach environment, it’s also a better choice for individuals on acid-reducing medications.​​

The NIH states that calcium is best absorbed in doses of 500 mg or less. To optimize absorption, it’s recommended that you stagger your calcium intake throughout the day. For example, you could have yogurt at breakfast, snack on almonds at lunch, and add leafy greens like spinach or kale to dinner. If you take a supplement, opt for a smaller dosage and take two pills at different times of day.

Weight-bearing exercises, such as walking, dancing and gardening, are the most effective for stimulating bone growth because they involve fighting gravity, which helps build bone density.