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At every age calcium is a must for preventing osteoporosis, and the best way for your body to absorb this mineral is from calcium-rich foods. Adults up to age 50 should consume 1,000 mg a day (1,200 mg after 50).
If you aren't able to meet the daily recommended amount, supplement with 300 mg of calcium citrate twice a day after meals, says Dr. Cosman. Having food in your stomach helps with absorption, and taking two small doses, rather than one big one, decreases the risk of developing kidney stones.
Bone Up on Calcium
1 cup of milk: 300 mg
8 ounces of low-fat yogurt: 415 mg
1.5 ounces of cheddar cheese: 306 mg
1/2 cup cooked spinach: 130 mg
2 ounces almonds: 150 mg
1 cup calcium-fortified cereal: up to 1,000 mg