Calcium Supplementation Guidelines
Calcium is an important component of good bone health. Adult women under age 50 are advised to consume 1,000 mg of calcium daily, while women 50 and over should get 1,200 to 1,500 mg (1,200 mg for those on estrogen, 1,500 mg for those not on estrogen) per day. Women 65 and older should consume 1,500 mg calcium on a daily basis.
Calcium-rich foods include fortified tofu, canned salmon, and dairy products. Calcium-fortified juices, cereals, and breads are also available. Broccoli, spinach, kale, and Brussels sprouts also contain calcium, but at lower levels. If you drink milk to get your calcium, keep in mind that one cup (eight ounces) typically has about 300 mg of calcium, so between three and five cups are needed to meet daily calcium requirements.
Try to consume as much calcium as possible through your diet. However, if you find that you fall short, supplement with Calcium Citrate. Two tablets daily (we suggest one in the morning and another at night) will augment your diet and provide 500 mg calcium citrate.
P.S. Vitamin D is also essential to the absorption of calcium. We recommend 800 IU vitamin D, which is the level contained in all Cooper Complete multivitamins.
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