Adequate calcium intake from diet (not supplements) starting during childhood and adolescence are imperative to good bone strength when older, to reduce risk of osteoporosis which affects 50% of older women and 33% of older men in Australia. Milk (and dairy products) are the best source of calcium, 3 to 4 glasses of milk a day (or equivalent) is the recommended amount (more for women over 50 and men over 70). Hot milo before bed anyone?
If you don't do dairy, make sure you eat foods that are high in absorbable calcium such as: some tofu (check packaging), corn tortillas, some nuts (such as almonds), some seeds (such as sesame seeds and sunflower seeds), some seaweeds (such as nori), and some mineral waters are also high in calcium. Good vegetable sources include bok choy, kale, parsley, broccoli and watercress. For those who eat meat/seafood oysters & canned fish with bones (such as sardines) are an excellent source, as are stocks/broths made from bones. Tip - add some vinegar into your bone broth as it is cooking - most of the vinegar flavour boils off but the acidity increases calcium release from the bones.
Avoid supplements unless necessary as they increase risk of kidney stones, as do high intakes of carbonate antacids. Supplements are recommended for people over 65 with low dietary intake - but I'd be trying to increase dietary intake instead if possible.
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