Calcium
Benefits:
Everyone needs calcium to keep bones strong and to help prevent such diseases as osteoporosis and arthritis. It’s also important for transmitting nerve impulses and regulating mood and blood pressure. Calcium may reduce premenstrual symptoms.

Limit salt intake and get your daily dose of vitamin D to help your body and bones absorb and keep calcium.

RealAge Optimum:
You can make your RealAge as much as 1.3 years younger by taking 1,200 mg of calcium per day (400 mg three times per day), along with 400 IU of vitamin D per day, from food or supplements. Don’t take iron or fiber supplements with your calcium, as both interfere with the absorption of calcium.

Good Sources:
Yogurt, plain, low-fat, 8 ounces
415 mg

Parmesan cheese, 1 ounce
390 mg

Macaroni and cheese, 1 cup
360 mg

Eggnog, 1 cup
330 mg

Soymilk, 1 cup
300 mg

Milk, 1 cup
290 mg

Swiss cheese, 1 ounce
270 mg

Pink salmon, canned, 1/2 cup
215 mg

Kale, 1/4 pound
205 mg

Cheddar cheese, 1 ounce
205 mg

Spinach, 1 cup
180 mg

Tofu, one cube 2 x 3 x 1 inch
155 mg

My Ortho Dr told me to take 1200mg. Of calcium a day the rest of my life. My bones aren't great cause fusions don't hold at all using my bone. If I remember if you get more than that it passes out of your body anyhow.
blessings,
BC