Count on Calcium

75% of all calcium in the U.S. food supply comes from dairy foods. Dairy foods also contain vitamin D, phosphorous, and protein that help the body absorb calcium easily. Although dairy foods are the most abundant and absorbable sources of calcium, they can also be high in saturated fat. Dietary recommendations say to choose 2-3 low-fat dairy foods per day.

Calcium can also be found in dark green leafy vegetables and edible bones of fish. More recently calcium fortified cereals, fruit juices, and other processed foods have flooded the grocery market. However green vegetables and grains contain oxalates and phytates that may interfere with the absorption of calcium. Caffeine and iron and magnesium supplements can also block absorption of calcium.

Calcium supplements may be recommended in cases where you just can't eat enough quality food sources. Calcium supplements should be taken along with a vitamin D food source to improve its absorption. You can take your supplement along with a glass of milk or choose a supplement that also contains vitamin D. If you take 2-3 tablets per day, be sure to space them out for better absorbability. Lastly, be sure to drink plenty of fluids with your calcium supplement to avoid constipation.

*Be sure to read the food label as the above are only estimates. Ingredients and fortification may vary.