Calcium is a nutrient that, unlike others, cannot be produced in the body in the absence of a dietary source. You need to consume calcium every day to support your body's health, including bone strength and density and nerve and muscle function. Calcium is found in many foods, and you can also use calcium supplements to further increase calcium consumption and make sure your body is getting enough calcium to fulfill all of its roles. How you take calcium can affect its absorption rate in the body, and you also need to make sure you don't take the mineral in excessive amounts.
Step 1
Eat foods that are natural sources of calcium. According to the University of Maryland Medical Center, these include cheeses, low-fat milk and other dairy products such as yogurt; leafy green vegetables, including broccoli, cabbage, kale, bok coy, collard, and char; and seafoods like oysters, sardines and salmon. You can also get calcium through fortified food sources like soy milk, fruit juices, tofu and cereals.
Step 2
Take calcium supplements to further increase your intake of the mineral. Take calcium in amounts of about 500 milligrams at a time -- do not take more than this at once or your body will struggle to properly absorb it all. This can help adults reach their daily recommended intake of 1,000 milligrams calcium -- 1,300 milligrams for pregnant women.
Step 3
Drink a glass of an acidic juice like orange juice while taking the supplement, if possible. Drinking an acidic beverage will help your body break down and absorb the calcium at a better rate. If orange or other fruit juices are not an option, drink water with the supplement.
Things You'll Need
- Calcium supplements
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