How to supplement calcium ?

Calcium is a mineral that is necessary for your body. Calcium builds bones and keeping them healthy, calcium helps our blood clot, build muscles and grow taller. 

In your bodies, about 99 percent of the calcium is in our bones and teeth, about 1 percent of calcium is in your blood. The heart, nerves, and blood-clotting systems also need calcium to work. Each day, we lose calcium through our skin, nails, hair, sweat, urine and feces, but our bodies cannot produce new calcium. So we must try to get calcium from the foods we eat.
Calcium-Rich Food Sources
Eat food with your calcium supplement to increase your body's absorption rate. Calcium-rich foods include milk and dairy products, kale and broccoli, as well as the calcium-enriched citrus juices, mineral water, canned fish with bones, and soy products processed with calcium. Dairy products, such as low-fat and non-fat milk, yogurt and cheese.
The amount of calcium you need from a supplement depends on the amount of calcium you get from food. Aim to get the recommended daily amount of calcium you need from food first and supplement only if needed to make up for any shortfall. If you get enough calcium from the foods you eat, then you don’t need to take a supplement. I fact, there is  no added benefit to taking more calcium than you need in supplements and doing so may even have some risks.  

  Grow taller with calcium
Choose a type of calcium supplement. Although calcium supplements are marketed under many brand names, there are three types of calcium commonly sold in supplement form. All types are equally effective for most people when taken appropriately: Calcium carbonate, Calcium citrate, Calcium phosphate. However, you shouldn’t take supplements that you don’t need. The best supplement is the one that meets your needs based on convenience, cost and availability. When choosing the best supplement to meet your needs, keep the following in mind:
Choose brand-name supplements with proven reliability. Look for labels have the USP symbol. When starting a new calcium supplement, start with a smaller amount to better tolerate it. When switching supplements, try starting with 200-300 mg every day for a week, and drink an extra 6-8 ounces of water with it. Then gradually add more calcium each week. Wait at least two hours before or after your iron supplement before taking your calcium supplement. Limit the amount of alcohol your drink to no more than one drink a day.

You should supplement calcium with foods. Eating food produces stomach acid that helps your body absorb most calcium supplements. Calcium builds bones and keeping them healthy, calcium helps our blood clot, build muscles and grow taller. 

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