If you are looking for a very concentrated calcium source, calcium-fortified orange or apple juices contain 300 milligrams or more of calcium per cup in a highly absorbable form. Many people prefer calcium supplements, which are now widely available. Dairy products do contain calcium, but it is accompanied by animal proteins, lactose sugar, animal growth factors, occasional drugs and contaminants, and a substantial amount of fat and cholesterol in all but the defatted versions. Exercise, so calcium has somewhere to go. Exercise is important for many reasons, including keeping bones strong.
Active people tend to keep calcium in their bones, while sedentary people lose calcium.
Get vitamin D from the sun, or supplements if you need them. Vitamin D controls your body's use of calcium. About 15 minutes of sunlight on your skin each day normally produces all the vitamin D you need. If you get little or no sun exposure, you can get vitamin D from any multiple vitamin. Vitamin D is often added to milk, but the amount added is not always well controlled.