How to Increase Calcium Intake

Calcium is a vital element for the health of bones. The majority of Americans do not receive the recommended amount of calcium on a daily basis. Increasing calcium intake is not difficult and will be beneficial to bone health.

Instructions

Difficulty: Easy

1. Take a calcium supplement. Calcium supplements can be purchased at health food stores, drug stores and grocery stores.
2. Take a multi-vitamin. Many multi-vitamins include calcium. They also contain the nutrients necessary for the body to absorb calcium.
3. Take a vitamin D supplement. The body requires vitamin D to absorb Calcium. Some Calcium supplements have vitamin D in them to help with the absorption.
4. Eat more dairy foods. Dairy products are rich in calcium. Increase the intake of milk, cheese, yogurt and other dairy products.
5. Decrease the amount of caffeine consumed, or cut it out altogether. Caffeine has been proven to modestly hinder the body's ability to absorb calcium.
6. Reduce the amount of sodium in the diet. Sodium in the form of sodium-chloride draws as much as 10% of calcium into the urine.
7. Eat the daily recommended amounts of fruits and vegetables. Foods rich in nutrients help the body to absorb calcium. Leafy green vegetables are particularly important because of their high vitamin content.

Tips & Warnings

• Drink lactose free milk if you are lactose intolerant.
• Follow the USDA Food Pyramid for dietary guidelines.
• Consult with a physician before making dietary changes or taking supplements.