Boneing Up on Calcium by Mary K. Sawyer Morse, PH.D, RD

* Adolescents 1,300 milligrams per day (the equivalent of 4 glasses of milk)

* Women and men (19-50) 1,000 milligrams per day

* Women and men (51 years and older) 1,200 milligrams per day

To get enough calcium, it is recommended that you eat at least three servings of calcium-rich foods daily. Dairy foods provide the greatest amount of calcium and the nutrients that help with its absorption. Calcium fortified foods like fruit juice, breads, cereals, and breakfast bars can also help meet calcium needs.

The final option is a calcium supplement. For best absorption choose products containing calcium citrate or calcium caltrate. Avoid calcium supplements with dolomite or bone meal. They may contain very small amounts of lead and other metals. In addition, avoid calcium-containing antacids that contain aluminum and magnesium hydroxide, which cause calcium loss. Remember to drink plenty of fluids with calcium supplements to avoid constipation.

Consider however before reaching for that supplement that the American Society for Bone and Mineral Research recommends foods as a source of calcium in preference to a supplement.

In addition to calcium intake, weight-bearing exercise like walking, jogging and ballroom dancing helps keeps bones dense. No matter what your age, making choices to keep your bones healthy is the right decision.

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BIO:

Dr. Morse is a consultant for Surgeryconcerns.com Where she's available for private consultations. For more information visit http://www.SurgeryConcerns.com

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