The best way to get calcium is through dairy products, leafy greens and canned salmon with the bones left in. One cup of plain yogurt has 450 milligrams of calcium, one cup of milk has 300 milligrams and one ounce of cheddar cheese has 205 milligrams of calcium. If you eat the recommended amounts of dairy products, you won't have to be nearly as conscious of food labels for calcium intake. While eating dairy products is the ideal way to consume calcium, people who don't eat enough of these have an option in calcium supplements. Consumers should consult with their physicians before taking calcium supplements, McLaurin said.
Individual calcium needs vary and some forms of calcium are more easily absorbed for some people.
Another reason to get sufficient calcium through food is so the body receives other nutrients at the same time. It works with phosphorus, vitamin D and other nutrients. With these nutrients present, you get better absorbency and better use of the calcium than you would by taking a single nutrient supplement alone. In addition to proper calcium intake, people should do weight- bearing exercises such as walking, dancing, jogging or gardening. Together, this helps the bones retain their calcium and density.