Calcium in these three servings adds up to 1000 mg, the recommended daily allowance. It is preferable, of course, to avoid the fattier sources, such as ice cream, and go for the low-fat ones such as frozen yogurt. Lactose intolerant people should make sure to get enough calcium through supplements. Dietitians recommend reading labels to avoid unrefined oyster shell, bone meal and dolomite in supplements because of toxicity. Vitamin D, she adds, is important in order for the bones to absorb calcium.
Most people get enough vitamin D in their regular diets.
Alcohol, cigarettes and caffeine are culprits in the fight against bone loss. According to the National Osteoporosis Foundation, these substances minimize the calcium uptake in your bones. Carbonated drinks, especially dark ones such as cola, also block calcium uptake. According to Anderson, one or two cans of cola every day is safe to drink - unless it is as a substitute for milk. Victoria Marcinkowski is a freelance writer and avid runner.