Calcium is important for bone health throughout your life. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short.
Before you consider calcium supplements, be sure you understand how much calcium you need, the pros and cons of calcium supplements, and which type of supplement to choose.
The benefits of calcium
Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.
Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure. But evidence about such health benefits is not definitive.
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Sardines may be small, but they're big fish when it comes to calcium. A serving can help you get to the 1,000 milligrams a day that most adults need. Try fresh sardines -- tossed on the grill for a smoky, delicious hors d'oeuvre. Drizzle with garlicky aioli sauce for as much calcium as you'd get in 8 ounces of yogurt.
When it comes to leafy greens, arugula is a super food: rich in vitamins and bone-building calcium. Toss in some shredded Parmesan cheese and slivered almonds to get 125 milligrams of calcium in a small, tasty salad.
As an appetizer or a meal, a flatbread pizza with the right toppings can be packed with calcium -- even before you add cheese! Start with crumbled, canned salmon and plenty of arugula for a pie that's got more calcium than a large glass of milk.
Stuff sweet, chewy fresh figs with interesting cheeses to make an appetizer full of flavor. Spanish manchego is a tangy choice made from sheep's milk and loaded with calcium. Two manchego-stuffed figs provide 245 milligrams of calcium -- with just 150 calories.
Stuffed grape leaves are a Greek specialty. They're usually made with rice, aromatic herbs and spices, ground beef, and leaves from a grape vine. The olive-green leaves have some calcium, and dipping them in non-fat Greek yogurt boosts the total. Six stuffed leaves with 1/4 cup of yogurt sauce add up to 147 milligrams of calcium – about 15% of what most adults need in a day.
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Crisp endive leaves are just the right shape for finger food. Combine low-fat cream cheese and smoked salmon, then scoop the mix into an endive leaf. A few small bites of these before dinner and you'll get about 75 milligrams of calcium. The major sources:
Dandelions can invade a manicured lawn, but cooks love the greens for their peppery flavor. The leaves are also loaded with nutrients and have more calcium than you'd get from spinach. Wilted or sautéed, dandelions make a flavorful side dish. Oil, garlic, and other seasonings help balance the peppery bite.
This green vegetable tastes a little sweeter than its big brother broccoli. It has small florets and long, tender stalks that don't need to be peeled. Roast or sauté the spears for robust flavor. Or steam them briefly, making sure not to lose the vivid green color. Quick cooking helps retain the vitamins.
With green leaves and white stalks, baby bok choy looks like regular bok choy in miniature. But this variety of Chinese cabbage is milder and more tender. Try cooking and serving the heads whole, rather than chopping the vegetable. It works great in a stir fry or as a side dish.
Salmon croquettes are a savory way to get more calcium. And canned salmon offers 10-20 times more calcium than fillets. Whip up a creamy dill sauce with nonfat Greek yogurt for 425 milligrams of calcium in two cakes. The major sources:
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