1, the optimal amount of calcium intake is appropriate Calcium needs are variable throughout the life of a person, with greater needs in children, adolescents, pregnancy and lactation, and old age. The calcium requirement from birth to 6 months is 400 mg/day, from 6 to 12 months 600 mg/day, from 1 to 5 years old 800 mg/day, from 6 to 10 years old 1000 mg/day, from 11 to 24 years old 1200-1500 mg/day, from 25 to 50 years old 1000 mg/day for women, from pregnant or breastfeeding women 1200 mg/day, from postmenopausal people with estrogen replacement therapy 1000 mg/day, and from those without estrogen therapy 1500 mg/day. mg/day, and 1500 mg/day for those without estrogen therapy; in addition, 1000 mg/day for men aged 25 to 65 years, and 1500 mg/day for those aged 65 years or older. 2. Cofactors for obtaining optimal calcium intake Vitamin D improves calcium absorption. Adding 600-800 IU of vitamin D daily can improve calcium balance and reduce the risk of fracture in the elderly. Calcium supplements for menopausal women can reduce estrogen dosage. However, oral calcium alone cannot prevent bone loss due to estrogen deficiency after menopause. Long-term bedridden patients with hemiplegia and quadriplegia have a rapid rate of bone loss, partly associated with increased bone resorption and decreased bone formation. Increased calcium intake in these individuals can lead to high blood calcium and should be stopped in moderation. Most foods have high levels of oxalates and phytates, which can reduce the availability of calcium in these foods. Aluminum can significantly accelerate calcium loss. Glucocorticoids can reduce calcium. Take care of your diet while taking calcium supplements. 3.What are the risks of high calcium intake? High calcium intake can produce calcium toxicity, manifested by high blood calcium, severe kidney damage and ectopic calcium deposition, and interference with iron absorption. 4.How to achieve optimal calcium intake Achieving optimal calcium intake through diet is the preferred way to supplement calcium. In addition, calcium fortified foods and calcium additives can be consumed for calcium supplementation. More dairy products and calcium-rich vegetable foods should be consumed. Generally speaking, a total daily calcium intake of 2,000 mg is safe for most people.