Postmenopausal women taking hormone replacement therapy require 1000 mg daily, while 1500 mg is suggested for those who are not taking estrogen. Major sources of dietary calcium are dairy products and calcium-fortified foods such as cereals and orange juice. Certain vegetables such as broccoli and canned fish with bones contain significant amounts of calcium. For those people who cannot get enough calcium by dietary means, calcium supplements are most useful. Many different tablets are available, but TUMS, Supplical, Oscal and Citracal are some of the best.
Vitamin D increases the absorption of calcium from the gastrointestinal tract.
The recommended daily dose is 400 units. Most milk is fortified with vitamin D, and regular multivitamin tablets usually contain the recommended daily dose of this vitamin. However, taking too much vitamin D can be harmful. Never take more than 1000 units a day without a physician's knowledge. It has been known since the last century that exercise plays a part in the development of strong bones.