Recommendations
The National Institutes of Health Consensus Panel recommends that calcium intake should be as follows:

1,000 mg/day

• men 25 to 65 years old
• women 25 to 50 years old
• women 51 to 65 years old taking estrogen

1,200 to 1,500 mg/day

• people 11 to 24 years old
• pregnant and lactating women

1,500 mg

• women 51 to 65 not taking estrogen
• everyone more than 65 years old

Types of Preparation
There are various types of calcium on the market. Some are made of derivatives of oyster shell or bone. Also, calcium antacid formulations can be used as supplements. Calcium carbonate and phosphate preparations have the highest concentration of elemental calcium - about 40%. Calcium carbonate is found in preparations such as Tums, Os-Cal, and Citrate. The elemental calcium content of calcium citrate is 21%, of calcium lactate 13%, and of calcium gluconate, 9%.

Common Dosages of Calcium Preparation
6 Regular strength Tums
4 Extra-strength Tums
4 tablets of Citracel
2 tablets of Caltrate
2 1/2 tablets of OsCal 500 m
2 tablets of Posture 600 mg

Absorption
Calcium absorption is inefficient, averaging only about 30% and decreases with age. Taking calcium with food increases its absorption, particularly so with calcium carbonate.

Side Effects
Calcium supplements are usually well tolerated in doses up to 1,500 mg per day. Gastrointestinal effects such as constipation, intestinal bloating and excess gas have been reported, especially with calcium carbonate. Switching preparations or increasing fluid intake may relieve the problem if it occurs. People who are known to develop calcium-containing urinary tract stones are advised not to take calcium supplements. Calcium can interfere with adsorption of some other minerals and drugs, including fluoride, iron, zinc, beta-blockers, salicylates, bisphosphonates and tetracyclines.

Vitamin D Supplements
Normally, the body makes its own supply of vitamin D. A precursor molecule is produced by skin cells, converted to an intermediate form by exposure to sunlight, and pro cessed into its final state by the liver and kidneys. Vitamin D is added to dairy products and offered in supplements primarily to sustain people in areas are the sunlight is too weak to initiate vitamin D production. But when too much is taken, it causes excessive amounts of calcium excreted from the urine that in turns causes release of calcium from the bones that results in bone loss. It is recommended that you take no more than 50 grams (2,000 IU) daily.

Suggested Food Sources of Calcium
The following foods are high in Calcium. You can either include enough of them in your daily diet or take the supplements mentioned previously.

• Milk 1 cup 300mg
• Yogurt 1 cup 400mg
• Frozen Yogurt 1/2 cup 80-140mg
• High Calcium Orange Juice 1 cup 300mg
• Buttermilk 1 cup 285mg
• Cottage Cheese 1 cup 140mg
• Swiss Cheese 1oz 271mg
• Parmesan Cheese 1oz 318mg
• Canned Salmon with bones 3oz 260mg
• Kale 1 cup 180mg
• Broccoli 1 cup 94mg

Other Factors that can Decrease Your Risk for Osteoporosis

• Don’t Smoke
• Use Alcohol in moderation
• Use Caffeine in moderation
• Exercise regularly
• Consider Hormone therapy