Getting enough calcium is vital for bone health. Adults need 1,000 milligrams of calcium daily, increasing to 1,200 milligrams for women over 50 and men over 70. If you need a supplement, consult your doctor. Take 500 milligrams or less at a time, spread throughout the day. Too much calcium can cause kidney stones and other issues. Calcium carbonate is common but can cause gas and bloating; calcium citrate can be taken with or without food. Always check labels for actual calcium content. Drink plenty of fluids to avoid side effects. Vitamin D helps calcium absorption, so ensure you get 400-800 IU daily if under 50, or 800-1,000 IU if older.