That good old marketing campaign was indeed right: Calcium does do a body good.

That said, the mineral goes far beyond just milk—and does much more than simply promote strong, dense bones. Calcium also plays a role in muscle contraction, a well-pumping heart, and metabolism. Plus, if you’re skimping on calcium regularly, the risk of poor blood clotting, fractures, osteopenia, or rickets (softer bones) increases over time. Yikes. Why chance it?

For adult males like you, 1,000mg is the daily rec, and, if you’re savvy with what you’re eating or drinking, it’s fairly easy to hit. Try these easy ideas to work more calcium in your diet. (And let it be said: Vitamin D is needed for calcium absorption, so you might want to bone up—no pun intended—on your vitamin D sources as well.)