Milk contains 300 mg per 8 ounces. So three glasses of milk a day can get your there. Other dairy products, yogurt and cheese provide generous amounts of calcium as well as protein, vitamin D and phosphorus-nutrients necessary for bone growth. Some people cannot get enough calcium from their food for many reasons-milk allergy, lactose intolerance, chronic dieting, or the impact of illnesses such as kidney disease, steroid use, or heavy smoking. Calcium supplements are advised to assist in this goal.
Calcium carbonate is the most common and inexpensive form of calcium.
It is available as a pill, chewable tablets and antacids. Some women have a little difficulty digesting it, complaining of constipation. It is best consumed after meals so the acid in your stomach can digest and absorb it. Calcium citrate may be more readily absorbed, and should be taken on an empty stomach. Calcium citrate malate is a new supplement that seems to be easier on the stomach and better absorbed.