I've found this interesting article about calcium daily intake: From age 9 to 18, males and females need 1300mg of calcium per day, which is the equivalent of about 4 servings of dairy products. After the age of 19, your needs drop to around 1000mg/day (~ 3 servings of dairy products). During pregnancy and breastfeeding, and after menopause, women's needs rise to around 1500mg. Female athletes diagnosed with amenorrhea may be encouraged to consume 1500mg/day until their menses are restored. Men who are significantly underweight and/or undernourished, and who have decreased testosterone levels as a result, may also be encouraged to consume 1500 mg of calcium per day until they are weight restored. Up to 90% of "peak bone mass" Is acquired by age 18 in women, and age 20 in men, but bone mass can keep growing until around age 30. You have this last window of opportunity to get as much calcium into your skeletal frame as you can. Three servings of dairy products per day would only get you to about 900 mg, and for many students, even getting that much is a challenge. If you can get your intake up to 4 servings, you're doing just fine! If you are in the range of 3, but are consuming a lot of calcium-fortified foods and/or are taking a calcium supplement (available in the Brown Health Services pharmacy on the 2nd floor), your bones are thanking you. Anything lower than that means you need to start thinking about calcium NOW - to prevent problems of stress fractures and osteopenia (loss of bone tissue, which can eventually lead to osteoporosis, a more serious condition, and often irreversible). If you are avoiding dairy products because you think they are "fattening," you can go with the low fat versions. If you have lactose intolerance you can easily find lactose-free versions of milk in Brown's Dining Services. You can also purchase low lactose milk and other dairy products in local markets. Try taking a lactase enzyme tablet or two (available in local pharmacies) right before eating a regular dairy product, to ease digestion. No need to miss out on late night pizza parties! "Weight bearing exercise" (e.g., walking, running, tennis, soccer, basketball and especially strength training with weights) also contributes to a strong skeletal structure, but cannot make up for a poor calcium intake, which only you can provide. Source: http://brown.edu/Student_Services/H...rition_&_eating_concerns/sports_nutrition.php
