Calcium from Food
To prevent significant bone loss, start by making sure you're getting enough calcium. Every day our bodies lose calcium through shed skin, nails, hair and sweat, as well as through normal excretion. Because the human body cannot produce calcium on its own, we must replenish our calcium supply through the foods we eat. Dairy products like milk, cheese, cottage cheese and yogurt are excellent sources (the low-fat and fat-free versions actually have more calcium per serving than their fatty counterparts). If you're lactose intolerant or just not a fan of dairy, grab some broccoli, dried figs or a small handful of almonds to get a healthy serving, or try incorporating more dark, leafy vegetables into your diet like rhubarb or kale. There's also a number of foods and drinks available that are calcium-fortified (meaning calcium has been added in) including cereals, breads, breakfast bars and calcium-fortified orange juice.

Another easy and economical way to boost your food's calcium content is to add nonfat powdered dry milk to things like pudding, homemade cookies, breads, muffins, soups, gravy and casseroles – you can even add some to a glass of milk! One tablespoon of nonfat powdered milk has 52 mg of calcium, and you can usually add two to four tablespoons to most recipes. Consult the chart below to find out how much calcium is in a single serving of certain calcium-rich foods.

Calcium Supplements
If you know that your diet does not include enough calcium-rich foods and that realistically you're probably not going to change your eating habits to include them, then you should consider taking a calcium supplement. There are lots of different supplements available over the counter. The best way to determine which one is right for you is to talk with your doctor. She (or he) can help you assess how much calcium you're already getting from food and how much you'll need to get from a supplement.

There are several different things you want from the right calcium supplement: purity, absorbability and tolerance. Look for supplements that are known brand names with proven reliability. Check the label for the word "purified" or look for the USP (United States Pharmacopeia) symbol. Avoid calcium from unrefined oyster shell, bone meal or dolomite, because in the past these supplements have contained higher levels of lead or other toxic metals. Make sure your supplement is readily absorbed by the body. To test this, simply place a tablet in a glass of warm water or vinegar for 30 minutes, stirring occasionally. The tablet should dissolve completely or almost completely. If it doesn't, then it will probably not dissolve well in your stomach and you could be wasting your money without getting the calcium you need. Liquid and chewable calcium supplements often provide the most efficient absorbability because your body doesn't have to break them down. Finally, make sure your calcium supplement is tolerated by your body (no allergic reactions) and compatible with other drugs you may be taking. Always alert your doctor before starting any new supplement to make sure it will not interact negatively with other medications or over-the-counter drugs you may already be taking.

If you're already getting a substantial amount of calcium from your diet, you may only need a daily multivitamin. Most multivitamins contain 20-40% of your recommended daily calcium, plus many also contain vitamin D, which helps your body absorb calcium to strengthen bones.

How Much Calcium You Need
Despite all these options, most women and young girls do not consume enough calcium on a regular basis and are thereby putting themselves at risk for osteoporosis (a disease that results in very low bone mass and an increased risk of breaks and fractures). The amount of calcium you should consume each day depends on your age, but most women need between 1000 and 1300 mg a day. Consult the chart below to find the exact amount for your age.

Click below to read about related topics.

Introduction
Maintaining Healthy Bones
Calcium
Vitamin D
Exercise
Risks to Bone Health
Osteoporosis
Bone Health in Post-Menopausal Women