During the first half of your life, your daily intake of calcium remains the same, regardless of gender. Later in life women should increase their intake due to their increased risk of developing osteoporosis, a health problem in which decreased calcium causes weakened bones. Consuming sufficient amounts of calcium throughout your life can prevent bone problems, even later in life.
Teenagers
Calcium is particularly important for growing children because it is used not just in bone growth but also in many other chemical processes. As children enter into puberty during their preteen and teenage years, they need additional calcium to help their bones stay strong through this time of rapid growth and development. Without sufficient calcium in your diet, your body will take calcium away from your bones to help with other biological processes. Between the ages of 9 and 18, both males and females should consume 1,300 mg of calcium daily.
Adults
According to the Linus Pauling Institute, both men and women between the ages of 19 and 50 need to consume 1,000 mg of calcium daily. It is important to consume this amount because your body uses calcium in a variety of ways. Calcium contributes to the signaling of cells, directly impacting the constriction of blood vessels. Calcium also interacts with a variety of proteins and enzymes, helping them function correctly. An intake of 1,000 mg daily earlier in your adult life will help prevent the development of osteoporosis later in life.
Older Women and Men
Men can maintain their calcium intake at 1,000 mg daily throughout most of their lives. However, as women near menopause at age 51, they should increase their intake to 1,200 mg daily. According to the National Institutes of Health, sufficient intake helps prevent osteoporosis, which affects primarily women because menopause causes increased bone loss. Once men reach age 71, they, too, should increase their calcium consumption to 1,200 mg as their susceptibility to bone loss increases later than women's.
Sources
Calcium can be found naturally in a number of sources, particularly in dairy products. Whole milk provides 291 mg of calcium per 8-oz. serving, while whole cheddar cheese provides 306 mg. Low-fat yogurt provides almost half of the average adult's recommended daily intake, with 415 mg in an 8-oz. serving. Vegetables such as kale and broccoli also contain significant amounts of calcium. Calcium is also available through multivitamins and specific dietary supplements.
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