I don't get a lot of calcium in my diet because i'm Lactose intolerant so i tend to avoid those dairy products that contain calcium.

But i've heard that theres certain "rules" to what you need to take with them or which ones work best.

Is there something particular i need to look for or will any old Calcium supplement from the grocery store do the trick?

Thanks!

A lot of opinion on this, but here are some facts: If you do not eat a lot of protein, you do not need a ton of calcium. For calcium absorption, you need to take magnesium. Best thing for your bones is bone broth.

dairy products are not the only source of calcium there are a lot of vegetables that have calcium in them and are the most absorbable.
alternatively supplement with calcium citrate that has co-nutrients like magnesium and vitamin D also helps with calcium absorption.

USDA nutrition references report the approximate calcium content in milligrams per 8 oz (1 cup) for many foods

cooked turnip greens 450
cooked bok choy 330 navy beans 140
soybeans 130
pinto beans 100
garbanzo beans 95
lima, black beans 60
lentils 50
split peas 20

tapioca (dried) 300
brown rice, cooked 20
quinoa, cooked 80
corn meal, whole grain 50
rye flour, dark 40
oats 40
tortillas, corn, calcium fortified (2) 120
tortillas, flour or unfortified (2) 23
whole wheat flour 50 Seafood

raw oysters 240
shrimp 300
salmon with bones 490
mackerel with bones 600
sardines with bones 1,000
Seeds almonds 750
hazelnuts (filbert) 450
walnuts 280
sesame seeds (whole, unhulled) 2,100
sunflower seeds 260


cooked collards 300
cooked spinach 250
cooked kale 200
parsley 200
cooked mustard greens 180
dandelion greens 150
romaine lettuce 40
head lettuce 10

Hello and welcome. I agree with Audi that Calcium Citrate is the preferred form, taken along with Magnesium and Vitamin D3. I don't supplement with calcium at all, as I feel I get enough from food sources. Vitamin k2 is good to take to keep the calcium out of the arteries.

One thing that should be stressed is do NOT use calcium carbonate. It is not absorbed properly in the system, and it is the main ingredient used in the OTC antacid 'Tums'.

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