I read this article in the BHG May 2011 magazine regarding facts about calcium. Women under 50 need 1,000 mg a day; older women need 1,200 mg a day. Calcium is a critical building block for strong bones.
- Low-fat dairy delivers more calcium.
- Milk isn't your only option. Calcium is also found in roasted almonds, green leafy vegetables and canned salmon.
- Absorption depends on vitamin D. Skin makes vitamin D in response to sunlight (about 30 minutes of unprotected exposure a week), or you can take a vitamin D supplement.
- Big doses are best divided. Portion out your daily quota in 2 - 3 mini doses. Limit dosage to about 500 mg each time.
- Dose and pill size aren't synonymous. Check the label for the actual amount of calcium within each pill and adjust your dosage to the level.