Calcium is the most abundant mineral in the human body, with 99% stored in bones and teeth. Adults need 1000mg daily (1200mg from age 50). Many people, especially vegans and those with lactose intolerance, don't reach this amount.
Vitamin D is essential for absorbing calcium. Get 15-20 min of sun per day or supplement with 1000-2000 IU of vitamin D3 in winter.
Adults: 1000mg/day. Women >50 and men >70: 1200mg/day. Teenagers: 1300mg/day (peak bone growth).
No. Parmesan cheese (1184mg), chia seeds (631mg), sardines with bones (382mg) and calcium-set tofu (350mg) are excellent non-dairy sources.
Caffeine slightly increases calcium excretion, but with adequate calcium intake, 2-3 coffees per day are not a problem.