Calcium is a crucial mineral for maintaining strong, healthy bones throughout life. It plays a vital role in bone formation, density, and overall skeletal health.

Key Points:

1. Function: Calcium is the primary building block of bones and teeth, providing structure and strength.
2. Daily Requirements: Adults generally need 1000-1200 mg of calcium daily, varying with age and gender.
3. Sources: Dairy products, leafy greens, fortified foods, and certain fish are excellent calcium sources.
4. Absorption: Vitamin D is essential for calcium absorption, so ensure adequate intake through sunlight exposure or supplements.
5. Bone Density: Peak bone mass is achieved by age 30, making early calcium intake crucial.
6. Osteoporosis Prevention: Adequate calcium intake throughout life helps prevent bone loss and reduce osteoporosis risk.
7. Beyond Bones: Calcium also supports muscle function, nerve transmission, and blood clotting.

To maintain healthy bones:

• Consume a calcium-rich diet
• Engage in weight-bearing exercises
• Avoid excessive alcohol and caffeine consumption
• Don’t smoke
• Maintain a healthy weight
• Consider supplements if dietary intake is insufficient

Remember, while calcium is crucial, it works best in conjunction with other nutrients and a healthy lifestyle for optimal bone health.