| Children (9–18 years) | 1,300 mg | Peak bone growth occurs during adolescence. Strong bones reduce injury risk. | Milk, yogurt, cheese, fortified plant milk, leafy greens. |
| Adult Men (19–50 years) | 1,000 mg | Maintains bone density and muscle function. | Dairy, fortified juices, tofu, almonds, sardines. |
| Adult Women (19–50 years) | 1,000 mg | Prevents stress fractures and bone loss, especially in menstruating women. | Dairy products, fortified non-dairy milk, broccoli, fortified cereals. |
| Men & Women (51+ years) | 1,200 mg | Helps reduce risk of osteoporosis and fractures, common in aging adults. | Dairy, fortified beverages, canned fish with bones, dark leafy vegetables. |
| Pregnant/Breastfeeding Women | 1,000 mg | Supports both maternal bone health and fetal development. | Milk, cheese, fortified plant-based milk, calcium supplements. |
| Vegan/Plant-based Runners | 1,000 mg | Bone health may be at risk without dairy; choose fortified or plant sources. | Fortified plant milk, tofu, almonds, chia seeds, fortified orange juice. |