Have your bone density checked and use medications recommended by your physician. Calcium, the major component of bones, is one of the dietary factors most frequently mentioned in relation to osteoporosis. The amount of calcium you need each day varies with age. Children ages 9 to 18 years need 1,300 mg of calcium, adults 19 years and older need 1,200 mg of calcium a day. Check the Nutrition Facts food label for the calcium content of other foods.
Food is the best calcium source.
Most experts agree food is the best source of calcium as there may be other factors found in calcium rich foods that also affect use by the body. Spread calcium intake throughout the day. Your body can best handle about 500 mg of calcium at one time, whether from food or supplements. Avoid excess caffeine. Excessive caffeine can increase urinary excretion of calcium.