'Unless you take in enough calcium, by mouth, every day, you have to keep borrowing it from your skeleton, so over your lifetime, you need to get enough,' says Dr. Siris. 'If you have low bone mass, or are at risk for fractures, you want to minimize any need to take calcium from the skeleton.'

西里斯博士说，“除非每天都能经口服摄入充足的钙，否则你不得不一直向骨骼借用钙，所以人一生中必须摄取足够的钙。如果你骨密度低，也就是说有骨折风险的话，你就得尽量避免从骨骼中获取钙。”

How much calcium people need varies by age and gender. Adults generally need 1,000 milligrams daily, rising to 1,200 mg for women over 50 and men over 70, according to guidelines issued in 2010 by the Institute of Medicine, an independent advisory group. Children need 1,300 mg daily during the peak growing years of 9 to 18.

人体需要的钙量依年龄和性别而有不同。根据独立顾问组织药学研究所(Institute of Medicine)2010年发布的指导原则，成年人一般需要每天摄入1,000毫克钙，50岁以上的女性和70岁以上的男性每天需要摄入的钙量会增加到1,200毫克。孩子在九到18岁的生长高峰期每天需要1,300毫克钙。

People also need sufficient levels of vitamin D to absorb the calcium. The IOM recommends 600 international units a day for most adults, and 800 daily after age 70, although many physicians recommend more. It is difficult to take in that much vitamin D from food sources, and prolonged sun exposure, the best source of vitamin D, can lead to skin cancer, so experts say many people should take vitamin D in supplement form.

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