Calcium is a mineral that is essential to your health. It assists in the development and support of teeth and bones and it must be consumed regularly. The development of conditions such as osteoporosis can deplete the body's calcium supply, and it affects women more than men. You can consume certain foods to resupply the body with calcium, but you may also need to take a calcium supplement.
Step 1
Identify the recommended daily intake of calcium for you. The National Institutes of Health recommends that women age 19 to 50 consume 1,000 mg of calcium daily. Women who are age 51 and older should consume 1,200 mg of calcium daily.
Step 2
Choose a calcium supplement. Calcium supplements are generally available in two forms: calcium carbonate and calcium citrate. Either option is appropriate with approval from your physician. The primary difference is the amount of calcium they contain. Calcium carbonate is 40 percent calcium, while calcium citrate is 21 percent calcium. If you have digestive issues, your physician may prescribe or suggest that you take calcium citrate.
Step 3
Take the calcium supplements at various points throughout the day to minimize possible side effects such as bloating, constipation or flatulence. You also might find that taking calcium supplements with meals helps to minimize these symptoms.
Step 4
Eat a variety of foods that contain calcium as a part of your diet. Taking calcium supplements may be a temporary form of treatment if you have a calcium deficiency. The more foods you eat to supply your body with calcium, the less dependent you are on calcium supplements. Foods such as plain low-fat yogurt, sardines, cheese, milk and orange juice contain some of the highest concentrations of calcium.
Step 5
Monitor your intake of calcium from both foods and supplements. Consuming excess amounts of calcium can cause health complications such as kidney problems. According to the University of Arizona College of Agriculture and Life Sciences, women ages 19 and up can consume up to 2,000 mg of calcium per day without any negative impact to their health.
Step 6
Take 600 IU of vitamin D each day in addition to the calcium supplement, or take a supplement that combines calcium and vitamin D. MayoClinic.com states that vitamin D is essential to the absorption of calcium, which contributes to healthy bones and teeth.
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