[Groovy chick]

My calcium intake is low at 500 mg per day.

I aware that for a person of my age I should be consuming at least 700 mg per day.

I have already made efforts to include more calcium in my diet by introducing flaxseed, almonds and calcium enriched soya milk and orange juice.

What else could I add to my diet to further increase my intake?

 

[Keelin]

More of all of the above?

Kale, broccoli, and several other dark green, leafy veg (not spinach, though- calcium is present but less available?) all are high in calcium, as well. Two or three glasses of a fortified beverage plus plenty of leafy greens will see you well on your way!

 

[Groovy chick]

Thanks Keelin!

 

[Lothar M Kirsch]

A bottle of calcium rich water. There are waters which contain 300 mg per liter.

 

[hnybny91]

Why not just take some calcium tablets?

 

[Groovy chick]

Quote:

Originally Posted by hnybny91

Why not just take some calcium tablets?

I already do take calcium tablets, but they only provide 100mg per tablet. Should I be taking more than one a day?

 

[hnybny91]

Quote:

Originally Posted by Groovy chick

I already do take calcium tablets, but they only provide 100mg per tablet. Should I be taking more than one a day?

Mine provide 333 mg and say you should take between 1-3 per day (I take 2.)

 

[Libellula]

only 700 mg per day? how old are you? i'm supposed to get 1000 mg a day as a 21 y/o female

 

[hnybny91]

Quote:

Originally Posted by Libellula

only 700 mg per day? how old are you? i'm supposed to get 1000 mg a day as a 21 y/o female

I am 35. I get calcium from the foods I eat also.

 

[Groovy chick]

Quote:

Originally Posted by Libellula

only 700 mg per day? how old are you? i'm supposed to get 1000 mg a day as a 21 y/o female

I am 20 years old.

 

[rawgirl]

Green Leafy Veggies!!!!!!!!!!!!!!

 

[Groovy chick]

Thanks rawgirl!

 

[specialK12]

grovvy hi , i too am low on calcuim and i take caltrate it contains 600 mg per tablet plus it contains vitamins d and zinc!

 

[Groovy chick]

Hi SpecialK.

Since my initial post, I have also begun taking calcium supplements containing 400mg of calcium plus vitamin D. Hopefully, this should help with the deficit in my diet.

 

[Lothar M Kirsch]

Quote:

Originally Posted by specialK12

grovvy hi , i too am low on calcuim and i take caltrate it contains 600 mg per tablet plus it contains vitamins d and zinc!

Interesting that your caltrate contains zinc. Calcium interferes with zinc absorption and taking lots of calcium might result in getting less zinc.

 

[specialK12]

it contains 600mg calcuim,200IU of vit D,50mg magnese , 7.5 mg zinc. mabey they put it in so it makes up for the loss?

 

[Lothar M Kirsch]

If you take two per day you meet the demands of all the four ingredients. With vitamin D you're on the lower end and with calcium on the upper end. But you don't risk an overdose in vitamin D, which is the reason to limit in to 200 IU per unit.

 

[SallyK]

I've noticed through tracking my food intake that I don't get enough calcium nor do I get enough zinc. I was going to ask about foods that are rich in both, but after reading what Lothar posted, I'd like other suggestions.

 

[IamJen]

That's interesting about the calcium/zinc connection. VERY often in stores, I see Calcium/Magnesium/Zinc combination supplements. They are marketed toward women as "bone building" supplements.

btw...I've heard 1000mg/day as the gold standard for non-pg/lactating women as well. Some other ideas not yet mentioned are sesame seeds/tahini, some kinds of tofu, and fortified foods like soyamilk or cereal.

 

[Groovy chick]

Quote:

Originally Posted by IamJen

Some other ideas not yet mentioned are sesame seeds/tahini, some kinds of tofu, and fortified foods like soyamilk or cereal.

All excellent sources of calcium as well as flaxseed and kale.