Understanding Calcium Needs: How much calcium should a 70 year old person take?

Oct 18, 2025 3 min read •

nutrition Aging bone health

According to the National Institutes of Health, calcium absorption declines with age, making it crucial for older adults to focus on their intake. This is why the question of how much calcium should a 70 year old person take is so important for maintaining strong bones and overall health.

Quick Summary

Seventy-year-old men and women generally have increased daily calcium needs, with recommendations for both genders after age 70 often suggesting a higher intake. This guide outlines the specific intake considerations, explores key reasons for this change, and provides practical advice for achieving calcium goals through diet and supplementation.

Key Points

Daily Intake Goal: A 70-year-old person should focus on meeting recommended daily calcium intake to support bone health.
Gender-Specific Needs: After age 70, calcium recommendations are often the same for both men and women, an increase from previous life stages for men.
Calcium Absorption Declines: The body becomes less efficient at absorbing calcium as it ages, potentially making a higher intake necessary to compensate.
Vitamin D is Essential: Adequate vitamin D is required for calcium absorption, and increased focus on intake is often recommended for those over 70.
Food First, Then Supplements: Aim to get most of your calcium from food sources like dairy, leafy greens, and fortified products; use supplements only to help fill the gap as advised by a healthcare provider.
Risks of Too Much or Too Little: Both insufficient and excessive calcium intake can lead to health problems, including osteoporosis and kidney stones, respectively.
Personalize Your Plan: Work with a healthcare provider to determine your specific needs and create a plan that combines diet and appropriate supplementation.

Recommended daily calcium intake for a 70 year old

For adults aged 71 and older, including a 70-year-old approaching this milestone, the recommended daily allowance (RDA) for calcium is typically 1,200 milligrams (mg) for both men and women. This is an increase for men compared to the recommendation for those aged 51-70.

Why calcium needs increase with age

As people age, several factors contribute to higher calcium requirements:

Decreased absorption: The body's ability to absorb calcium from food diminishes with age, partly due to hormonal changes and reduced vitamin D production.
Hormonal shifts: Estrogen levels drop significantly after menopause in women, leading to accelerated bone loss. Age-related hormonal changes and lower vitamin D synthesis in men also impact bone health.
Higher bone turnover: The natural process of bone breakdown and rebuilding becomes less balanced with age, often resulting in more bone being lost than gained. This increases the risk of bone conditions like osteoporosis and fractures.

Pairing calcium with vitamin D for maximum benefit

Vitamin D is essential for the body to absorb calcium effectively. Many health experts recommend that adults over 70 ensure adequate vitamin D intake. Sources include sunlight, fortified foods, fatty fish, and supplements.

Comparison of calcium sources

While obtaining calcium from food is preferred, supplements can help meet daily needs. Here is a comparison of various calcium sources:


Source	Serving Size	Approximate Calcium Content (mg)	Best for...
Low-fat yogurt	1 cup	310-415	Daily dairy intake, snacks
Sardines (with bones)	3 oz canned	325	Omega-3s and bone support
Fortified Orange Juice	1 cup	349	Dairy-free alternative
Fortified Soymilk	1 cup	299	Vegan and lactose-free diets
Tofu (calcium-set)	1/2 cup	253	Plant-based protein and calcium
Collard Greens (cooked)	1 cup	360	Leafy greens intake
Calcium Carbonate Supplement	Typical tablet	Varies	Supplementing with meals
Calcium Citrate Supplement	Typical tablet	Varies	Can be absorbed well on an empty stomach

Risks of insufficient or excessive calcium intake

Maintaining the right balance of calcium intake is important for older adults.

Insufficient calcium

Inadequate calcium can cause the body to take calcium from bones, weakening them over time and increasing the risk of fractures. Potential issues include Osteopenia and Osteoporosis, increased fracture risk, and in severe cases, Hypocalcemia.

Excessive calcium

Excessive calcium intake, often from supplements and exceeding the tolerable upper limit (UL) for adults over 51, can also be harmful. This may lead to Hypercalcemia, Kidney Stones, and potentially cardiovascular concerns, although research in that area is ongoing.

Developing a personalized plan

For a 70-year-old, a combination of diet and, if necessary, supplementation is key. Start by assessing your current dietary calcium intake. If diet alone is insufficient, discuss supplement options with a healthcare provider to determine the right approach. Spreading calcium intake throughout the day may improve absorption.

Conclusion

For a 70-year-old person, meeting daily calcium needs is vital for bone density and preventing age-related fractures. This increased need is due to reduced calcium absorption and hormonal changes. By focusing on calcium-rich foods, ensuring sufficient vitamin D, and using supplements as guided by a doctor, seniors can support their bone health. A personalized approach considering diet and health factors is crucial.

Authoritative resource

For more detailed information on calcium and vitamin D recommendations for all ages, consult the National Institutes of Health.

Disclaimer

This information is for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider to determine the right calcium intake for your specific health needs.

Frequently Asked Questions

Older adults need to be mindful of calcium intake because the body’s ability to absorb calcium from food decreases with age. Hormonal changes also contribute to accelerated bone loss, necessitating a focus on intake to help maintain bone density.

Consuming excessive calcium, often above the tolerable upper limit (UL) for adults over 51, can lead to health risks like kidney stones and hypercalcemia.

It is best to get as much calcium as possible from food sources, as they also provide other nutrients. Supplements can help fill any remaining nutritional gaps, but they should be used in moderation and in consultation with a doctor.

For optimal calcium absorption, older adults over 70 are often advised to ensure adequate vitamin D intake. This can come from sun exposure, fortified foods, or supplements.

It is generally recommended to spread calcium intake throughout the day. The body may absorb calcium more efficiently in smaller amounts.

Excellent non-dairy calcium sources include leafy greens like collard greens and kale, fortified soymilk and orange juice, tofu made with calcium sulfate, canned sardines and salmon with bones, and certain beans.

You can monitor your dietary intake using a food diary and discuss it with a healthcare provider. Since early symptoms of low bone density are often not noticeable, regular bone mineral density (BMD) testing may be recommended by your doctor, especially if you have risk factors for osteoporosis.

References

Medical Disclaimer

This content is for informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider regarding personal health decisions.