The advice is simple: to keep bones strong and ward off osteoporosis, especially as you age, get enough calcium – 1,000 milligrams (mg) per day if you’re younger than 50; 1,200 mg if you’re older. You can get calcium in your diet by eating green leafy vegetables; consuming low-fat milk, yogurt and cheese; or opting for calcium-fortified juice, bread and cereal. If you don’t get enough calcium in your diet, you'll need to take a calcium supplement daily. But you may need to know more about calcium to ensure your body gets what it needs.
Calcium Supplement Basics
1. Make sure you check the amount of elemental calcium in a supplement; that’s what your body will actually absorb.
2. Take several smaller doses per day, because your body can absorb only 500 mg at a time.
3. Your body needs vitamin D to use calcium most efficiently, so look for calcium supplements that contain both.
Calcium “Cheat Sheet”
There are several different types of calcium. Check out the chart below for the three most popular types, and to help determine the best calcium supplement for you. Other kinds, such as calcium gluconate and calcium lactate, have very low amounts of elemental calcium and are not recommended. Coral calcium and oyster-shell calcium products also are best avoided because they may contain lead.
| Calcium Type | Pros | Cons |
| Calcium citrate (Citrical, Solgar) 21% calcium |
Most easily absorbed | Most expensive; doesn’t contain much elemental calcium |
| Calcium carbonate (Tums, Caltrate, Rolaids) 40% calcium |
Least expensive; has more elemental calcium | Must be taken with meals or glass of acidic (orange) juice; may cause gas or constipation |
| Calcium phosphate (Posture) 39% calcium | Does not cause gas or constipation; easily absorbed | More expensive than calcium carbonate |



























Now I am only taking clacium and Vit.D but cannot have another bone density test since I am only allowed one every two years according to some law? I am furious with myself for trusting my Dr. at the time when my bones were fine. Now I have exactly what I was afraid of getting and now suffer the consequences for life. I have found no medication that does not cause bone or chest pains. I also, now at 60, have gained over 20 lbs. and have belly fat that seems to grow every time I put something into my mouth. I also fell 2 years ago and fractured 3 ribs that keep painfully reminding me to never go to a doctor for preventative care again.