Calcium and Vitamin D After 50: Daily Amounts and Food Sources

After 50, women need 1,200 mg of calcium a day, men aged 51 to 70 need 1,000 mg, and men 71 and older need 1,200 mg. For vitamin D, the daily amount is 600 IU (15 mcg) for ages 51 to 70 and 800 IU (20 mcg) from age 71. Dairy foods, fortified plant milks and juices, canned fish with bones, calcium-set tofu, kale and broccoli can all help you reach your calcium goal.

Why calcium and vitamin D matter after 50

Calcium is the main mineral in your bones and teeth. Your body also uses it to help muscles move, nerves send signals, and the heart keep its rhythm. When you do not get enough calcium from food, the body draws on the calcium stored in your bones.

Vitamin D works alongside calcium. It helps your body absorb calcium from food and plays a part in muscle function. The two nutrients are usually discussed together because one does not work well without the other.

Keeping bones as strong as possible matters for independence later in life. Strong bones and muscles are part of staying steady and recovering well if a fall does happen, which is why bone health is often linked with fall prevention.

Daily amounts by age and sex

The figures below are the Recommended Dietary Allowances (RDAs) and upper limits published by the NIH Office of Dietary Supplements. The RDA is the amount that meets the needs of nearly all healthy people in each group. The upper limit is the most you should get each day from food, drinks and supplements combined, unless your doctor advises otherwise.

Understanding IU and mcg

Vitamin D is measured in two ways. Food and supplement labels may show international units (IU), micrograms (mcg), or both. In the RDA figures, 600 IU equals 15 mcg and 800 IU equals 20 mcg, so each microgram is 40 IU (600 ÷ 15 = 40). The upper limit follows the same rule: 100 mcg × 40 = 4,000 IU.

Worked examples

A 66-year-old woman

She falls in the "women 51–70" group, so her targets are 1,200 mg of calcium and 600 IU (15 mcg) of vitamin D a day. If she eats three meals, spreading calcium evenly means about 400 mg per meal (1,200 ÷ 3 = 400). Her calcium upper limit is 2,000 mg, which leaves a gap of 800 mg between her target and the limit (2,000 − 1,200 = 800).

A 63-year-old man who turns 71 later

Right now, as a man aged 51–70, his targets are 1,000 mg of calcium and 600 IU of vitamin D. Once he reaches 71, both go up: calcium to 1,200 mg (an increase of 200 mg) and vitamin D to 800 IU (an increase of 200 IU, or 5 mcg). It is a good reason to review your diet as birthdays pass. The calcium and vitamin D calculator updates the numbers automatically.

Food sources of calcium

Most people can make real progress toward their calcium goal through everyday foods. Here are reliable sources to build into your meals:

A useful habit is to include at least one calcium-rich food at each meal and snack. For example, yogurt at breakfast, a salmon sandwich at lunch, and broccoli with dinner. Many of the same foods also provide protein, which supports muscle; our guide to protein for seniors explains how much you need.

A note on vitamin D

Vitamin D is found naturally in only a small number of foods, so fortified foods and drinks often make up a large share of what people get from their diet. Check labels on milk, plant milks, juices and cereals to see whether vitamin D has been added. The skin also makes vitamin D in sunlight, but many factors affect how much, including age, season and skin type. If you are unsure whether you are getting enough, ask your doctor.

Supplements: talk it over first

Some people find it hard to reach their targets through food alone, and supplements are widely available. Because calcium and vitamin D can interact with other medicines, and because it is possible to go over the upper limit when you add up food, fortified products and pills, it is important not to guess.

• Bring all your vitamins and supplements to your next appointment, along with your prescription medicines.
• Ask your doctor or pharmacist whether a supplement makes sense for you, and if so which amount.
• Remember that the upper limits (2,000 mg of calcium and 4,000 IU of vitamin D for adults 51+) include everything you take in.

Our guide to managing multiple medications has tips for keeping an up-to-date list.

Bone density testing and Medicare

Original Medicare (Part B) covers a bone mass measurement every 24 months if you are at risk, and more often if it is medically necessary. It is usually $0 when the provider accepts assignment. If you have questions about your bone health, ask whether this test is right for you. Our guide to Medicare preventive screenings lists other covered tests.

Weight-bearing and muscle-strengthening activity also supports strong bones and muscles. The CDC recommends that adults 65 and older do muscle-strengthening activities on at least two days a week.

When to talk to your doctor

• You have had a broken bone from a minor fall or bump.
• You are thinking about starting a calcium or vitamin D supplement, or already take one.
• You avoid dairy and other calcium-rich foods, or have a condition that affects how you absorb food.
• You have kidney stones, kidney disease, or another condition that may change your needs.
• You are unsure whether you are at risk for weak bones and might qualify for a bone density test.

This guide is general health information for education. It is not medical advice and does not replace a visit with your doctor or pharmacist. Never start, stop or change a medicine without talking to them. In an emergency call 911. Spotted an error? Let us know.