Building bones takes more than popping calcium supplements. Calcium needs to be balanced with other minerals in order for the the body to use it properly. There is also a way to tell your body to build stronger bones: exercise.
Calcium Supplements
Before you start taking calcium supplements, you should make a three-day diary of what you eat. Figure out approximately how much calcium you are getting in your daily diet. Most people should get about 1,500 mg per day. Only supplement what you are not getting.
Do not take more than 500 mg at one time. It is good idea to break up your calcium consumption and supplements through out the day for optimal absorption.
Calcium citrate is the best calcium supplement to take. This is because calcium is best absorbed when it is combined with an acid base like citric acid. Calcium-fortified orange juice is also a great way to get more calcium in your diet.
Magnesium
In order to absorb calcium properly, you must also get the right amount of magnesium. As long as your multivitamin has around 250 mgs, you are fine. Otherwise supplement what you are not getting. If your multivitamin is lacking in magnesium, get a calcium supplement with magnesium included.
Vitamin D
Lack of vitamin D is linked to poor calcium absorption, soft bones and skin cancer. The best source for vitamin D is the sun. While there is no established RDA (Recommended Daily Allowance) for vitamin D, there is an AI (Adequate Intake) amount. Most people only need about ten minutes of sun to get an adequate amount of vitamin D or about 200 IU (international units). The darker your skin the more sun you will need. Vitamin D is also used to fortify milk, soy milk and orange juice. It is also found in many multivitamins.
Exercise
All the vitamins and minerals in the world will not help you if you are not exercising. Exercising puts a small amount of stress on your bones, prompting you body to make them stronger. Use them or lose them. Weight-bearing exercises are best for building bones. Exercise like walking, yoga, running, stair climbing and weight lifting will give your bones a workout.
More Considerations
Women are especially vulnerable to bone thinning and osteoporosis. Most experts agree that fluctuations in hormones during menopause can also cause bone loss. Monitoring hormone levels and possibly hormone replacement therapy can help prevent osteoporosis. Consult your physician.
Recent studies link moderate soda (diet or not) consumption to bone loss. One theory is that phosphates in the soda are absorbed in place of calcium, inhibiting calcium absorption. Prevent this by eliminating or cutting back on soda. Even one a day can damage your bones.
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