Calcium is the most plentiful mineral in the body and is essential for the growth and strengthening of the bones and teeth. If you are not drinking at least three glasses of milk each day, then you may want to consider taking a calcium supplement. There are a number of vitamins and minerals that you can take to improve your body's absorption of calcium.
Sources of Calcium
Dietary sources of calcium include dairy foods (such as yogurt, cheese and milk), cruciferous green vegetables (such as spinach, cabbage, kale and broccoli), oranges, peanuts, tofu, baked beans, peas, black beans, fish (such as sardines and salmon), blackstrap molasses, sesame seeds, brown sugar and almonds. Calcium can also be obtained from a daily supplement and is recommended in a daily dosage of 500 to 800mg for children and 1,000 to 1,300 mg for adults.
Vitamin D
The presence of vitamin D is essential to enable the body to adequately absorb calcium. In the United States, milk is fortified with vitamin D to help this process. Several other foods are fortified with vitamin D, such as cereals and some types of bread. Vitamin D is found naturally in only a few foods; these include sardines, salmon and egg yolks. Vitamin D is also synthesized by the skin from sunlight. Many calcium supplements also contain vitamin D.
Vitamin C
Vitamin C (ascorbic acid) also helps your body absorb calcium. It is often found in calcium supplements. Natural sources of vitamin C include citrus fruits, blueberries, kiwi fruits, tomatoes, water melon, strawberries, broccoli, bell peppers, turnip, cauliflower, Romaine lettuce, mustard greens, asparagus, sprouts, kale, green beans, fennel, basil, sweet potatoes, leeks and calf's liver. The suggested dose for a vitamin C supplement is 200 mg each day.
Magnesium
Magnesium helps maintain bone health and also functions along with calcium to help regulate the function of the heart and maintain healthy muscle contraction. Magnesium also helps with blood and nerve functions. You can obtain a calcium supplement that contains magnesium or take a separate magnesium supplement. In the latter case, the recommended daily dose is 2.5 to 4.5 mg per kilogram of actual body weight. This should be divided into three to four daily doses.
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