Healthy habits as a child or teenager can pay off years later with stronger bones. Young people can build their bones by eating calcium-rich foods, getting enough vitamin D (through sunshine or diet), and exercising regularly. Here are the recommended daily intakes for calcium by age:
Under 1 year: 200-260 mg
1-3 years: 700 mg
4-8 years: 1,000 mg
9-18 years: 1,300 mg
19-50 years : 1,000 mg
51-70 men: 1,000 mg
51+ women: 1,200 mg
71+ years: 1,200 mg
By age 30, the average woman has built 98% of her peak bone mass.
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