Why You Need Calcium

Calcium is needed for strong bones and teeth, but that's not all. It's also important for normal blood clotting, and for healthy muscle and nervous system function. Most adults need around 1,000 mg to 1,200 mg every day (and teenagers need more). You can get enough calcium from the foods you eat.
Dairy products are well-known as a source of calcium, but you don't need to consume dairy foods if you can't tolerate them or even if you just don't want to consume them. You can get plenty of calcium from other foods like legumes, green leafy vegetables, nuts, seeds and bony fish (like canned salmon), or you can take calcium supplements.

Vitamin D is essential as well. If you don't get enough sun exposure (up to 30 minutes twice each week), then you might want to consider taking vitamin D supplements. Why? Because vitamin D helps your body absorb calcium.