choosing a calcium supplement

Calcium Requirements:

To clarify your calcium requirements, people following the Ten Years Younger Program perfectly and that have a normal bone density test should achieve all their calcium intake goals with 800-1,000 mg of calcium daily. If you follow an optimal lifestyle three-fourths of the time and have normal bone density, then ensure 1,000-1,200 mg daily. If you already have been diagnosed with osteopenia or osteoporosis, then aim for 1,500 mg daily. Don’t take too much calcium, as more than 2,000 mg from food plus supplements has been reported to be harmful and is associated with an increased risk for cancer.

Calcium Intake:

Use the table below to estimate your calcium intake from food.

Your Calcium Supplement need:

Now, does your daily calcium requirement equal your calcium intake from food. If not, then add calcium as a supplement.

Choose the Right Form of Calcium:

Several issues are important in selecting a calcium supplement. Is the calcium well absorbed? Does it contain adequate magnesium? Is the calcium free from lead and other harmful heavy metals? Does the calcium supplement contain vitamin D and boron in addition to the magnesium?

Protein chelated forms of calcium and magnesium are gentler on your stomach and much better absorbed than are calcium citrate and calcium carbonate forms. Make sure your calcium supplement also has a 2:1 or 3:1 ratio of calcium to magnesium. For example, a 450 mg calcium supplement should contain between 150-225 mg magnesium dosage to ensure a healthy calcium/magnesium intake, prevent constipation from calcium only supplements, and to provide the extra magnesium that most people need. As studies have shown that calcium carbonate can be loaded with lead, be very careful when using this choice, or avoid calcium carbonate in favor of calcium chelate products that are carbonate free.

For calcium supplementation, I recommend: OsteoForce Tablets

This new and improved formula contains 800 mg calcium and 300 mg magnesium and will deliver all the bone supportive nutrients needed to restore healthy bones, and delivers these vitamins and minerals in their most absorbable forms. This bone formula is now more suitable for being taken along with Ten Years Younger Twice Daily Multi.

The minerals chosen for this formula are from Albion Advanced Nutrition, the leader in formulating truly chelated minerals with outstanding absorption. The calcium and magnesium are supplied in an ideal 2:1 ratio. A higher intake of calcium than that supplied in OsteoForce is not necessary due to the far greater absorption of calcium bis-glycinate chelate in comparison to other non-chelated calcium salts typically supplied by other manufacturers.

Food Item Calcium content (mg)

Yogurt (8 ounces) 415
Cow’s milk (8 ounces) 300
Soy & Rice milk (Calcium fortified-8 ounces) 300
Orange juice, calcium fortified 300
Soy beans (edamame, 1 cup) 261
Sardines in tomato sauce (3.5 ounces) 240
Cheddar cheese (1 ounce) 204
Broccoli, cooked (1 cup) 175
Kale, and other cooked greens (1 cup) 100-150
Seaweed (dry Hijiki or Wakame) 100-160
Oatmeal, instant (1 pkt-calcium fortified) 163
Tofu (1/2 cup) 130
Navy beans (1 cup, cooked) 128
Garbanzo beans (1 cup) 80
Almonds (1 ounce) 75
Carrots (1 cup) 35
Brown rice (1 cup), or oatmeal, regular (1 cup) 20
Whole wheat bread (1 slice) 20
Cottage cheese (1/2 cup) 69

For additional information, see bone health Chapter 2 in Ten Years Younger, and/or check the references for Ten Years Younger on this web site.