BHOF’s general adult guidance is 1,000–1,200 mg of calcium and 400–1,000 IU of vitamin D a day, depending on age and reference group — the full table is below. Vitamin D supports calcium absorption. Your clinician may advise different amounts with deficiency, kidney disease or other conditions.
The BHOF daily targets
| Who | Calcium / day | Vitamin D / day |
|---|---|---|
| Women 19–49 | 1,000 mg | 400–800 IU |
| Women age 50 | 1,000 mg | 800–1,000 IU |
| Women 51+ | 1,200 mg | 800–1,000 IU |
| Men 19–49 | 1,000 mg | 400–800 IU |
| Men 50–70 | 1,000 mg | 800–1,000 IU |
| Men 71+ | 1,200 mg | 800–1,000 IU |
Aim to get calcium from food first — dairy, fortified plant milks, leafy greens, tinned fish with bones. Use supplements to fill the gap, not as the foundation. Magnesium, potassium and vitamin K from a diet rich in fruit and vegetables round out a bone-friendly plate.
Protein and enough food matter too
Protein helps maintain bone and muscle. Include a source with meals — beans, lentils, tofu, eggs, dairy, fish or meat can all contribute. Calcium-fortified soy drinks and calcium-set tofu can provide both nutrients; check labels because fortification and protein content vary. Choose foods that fit your preferences, allergies and any prescribed dietary restrictions.
The general healthy-adult protein allowance is 0.8 g/kg/day. IOF osteoporosis guidance discusses at least 1.0 g/kg/day in osteoporosis management, while expert guidance for healthy adults over 65 uses 1.0–1.2 g/kg/day. These are discussion references, not an individual prescription. Kidney disease, recovery from illness or fracture, and other conditions need guidance from your clinician or dietitian.
Make room for regular meals, adequate energy, fruit and vegetables, and a variety of foods. Unintentional weight loss, a poor appetite or difficulty eating deserves attention. Ask for nutrition support rather than relying on supplements or restricting more foods. Try the food portions and protein reference tool to explore a practical meal addition and save one achievable food habit.