Calcium is essential for the achievement and maintenance of normal bone health and many other functions. Your current daily requirement for calcium is 1200mg daily preferably from food sources. Osteoporosis Canada strongly recommends obtaining your calcium through your diet.
There are many food sources of calcium. Milk products such as cheese, yogurt and fluid milk are excellent sources and are also good sources of protein. If you are sensitive to milk products or prefer to avoid them, there are many alternative sources of calcium to choose from including fortified beverages.
Calcium-fortified soy, almond and rice beverages (check the nutrition labels for calcium content)
Calcium-fortified orange juice (check the nutrition labels)
Canned salmon or canned sardines. (When you eat the bones that have been softened by the canning process, these foods are excellent sources of calcium.)
Osteoporosis Canada strongly recommends obtaining your calcium through your diet. However, some individuals who cannot get enough dietary calcium through diet alone. These persons may need to take a calcium in the form of calcium carbonate or calcium citrate but this should be discussed with your physician to ensure a proper dosage and discuss any possible side effects.