Calcium is an important mineral needed by all humans for continuous growth. It is used in the body to build and strengthen teeth and bones and control muscle relaxation and contraction. You can get your recommended 1,000 mg of calcium from eating calcium-rich foods such as milk, yogurt, cheese, tofu and salmon. If you are a vegetarian, try foods such as broccoli and kale. As you age or your medical needs change, your physician may suggest that you take a calcium supplement in addition to a multivitamin.
Step 1
Take a multivitamin that contains calcium. Complete multivitamin formulas include calcium in most cases. Look for a multivitamin supplement that contains at least 1,000 mg of calcium, if you are under the age of 50, or 1,200 mg of calcium if you're over 50. The need for calcium increases with age due to the natural progression of bone loss.
Step 2
Take a multivitamin supplement along with a calcium supplement. If your multivitamin does not contain the recommended daily allowance of calcium, your physician or pharmacist may recommend that you take a separate calcium supplement. These are sold in capsule, liquid or chewable form and may be taken with or without food.
Step 3
Eat foods that contain calcium such as milk-based dairy products. Go for low-fat or no-fat dairy options. Full-fat dairy products contain saturated or trans fat and cholesterol, which can cause high blood cholesterol and may increase your risk of developing heart disease.
Tips and Warnings
- After you reach menopause, your physician may suggest that you take a calcium supplement along with vitamin D. Vitamin D helps keep the bones and teeth healthy; it also helps the body absorb calcium.
- Do not take more calcium than recommended. Taking too much calcium can result in calcium overdose, which may cause hypercalcemia, or a toxic buildup of calcium in the blood.
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