  ots of Americans don't consume enough calcium. It's not just women who need adequate calcium, either. Men need it, too. The result of too little calcium can be brittle, thinning bones (osteoporosis). Adequate calcium also may help prevent colon cancer or hypertension. 
The best way to get calcium is through calcium-rich foods. Skim milk, low-fat cheese, buttermilk, low-fat yogurt, canned salmon, low-fat cottage cheese and cooked broccoli, collard greens and okra are foods rich in calcium. Also try calcium-fortified foods such as juices, fruit, breads and cereals. Another way to add calcium to your meals is to add nonfat powdered milk to breads, muffins, puddings, casseroles, soups, gravy and even milk. A teaspoon adds 52 milligrams (mg) of calcium. Two to four tablespoons can be added to most recipes without affecting the flavor. Unfortunately, some people don't meet their calcium needs through diet alone. These people should take supplements to bring their total daily consumption of calcium to a recommended level. But with all the different forms of calcium available, what's the best choice for a supplement?  Supplements contain different forms of calcium in different amounts. They come in five different forms. Calcium carbonate is the best choice. It's concentrated, so fewer pills must be taken to reach the recommended daily requirement. The only pitfall with this form is that it may not break down properly for absorption if taken on an empty stomach. The solution is easy, though. Always take calcium carbonate with meals. Also, avoid this form made from ground oyster shells since it may not be pure. Calcium citrate is the best-absorbed form, but you must take several pills a day. However, if you have trouble swallowing pills, consider taking Citracal Liquitabs, a form of calcium citrate. These dissolve in water. They also have a much higher calcium content than most citrate brands. Calcium lactate and calcium gluconate are poor choices since they can require taking up to 24 pills a day. Avoid calcium phosphate because it's difficult for the body to break down. 
  Ask your doctor if you should buy a supplement containing vitamin D. Vitamin D helps the body use calcium. Remember that consuming up to 2000 mg a day of calcium appears to be safe for most people. More than that can lead to kidney damage and other health problems. Make sure the supplement you buy dissolves well enough. Look for the letters "USP" on the label. They mean the supplement meets the U.S. Pharmacopeia's standard for dissolution. You also can test supplements by seeing if a tablet dissolves almost entirely in a small glass of warm water or vinegar within 30 minutes. Intake of calcium supplements may interfere with the absorption of medications such as aspirin, bisphosphates (used to treat osteoporosis) and antibiotics. Ask your doctor or pharmacist what to do if you must take these medications. Calcium supplements should be regarded as a supplement to a healthy diet -- not as a substitute for one. For more information about calcium, ask your doctor or pharmacist. Or see the National Institutes of Health statement at
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