If you do not consume enough calcium, your body begins to take calcium from your bones, decreasing your bone mass and putting you at risk for osteoporosis. Inadequate calcium intake may also increase your risk for high blood pressure. Plenty of foods are rich in calcium, and many do not contain dairy. This may be good news, particularly for vegans and people who are lactose intoletant. Find out how much calcium you need and how much calcium is in certain foods.