Calcium tips for women

If your calcium levels are low and your doctor has asked you to take supplements, select a calcium supplement that contains a high amount of calcium in each pill, such as 400 to 600 milligrams.

In case you experience difficulty swallowing large tablets, choose a flavoured, chewable calcium supplement.

To avoid side effects, start taking half a tablet and gradually build up to the amount you need.

The side effects of calcium supplements may include gastric problems, bloating, nausea, diarrhoea, and constipation

Calcium supplements should be taken after a meal when there is plenty of acid in your stomach to help dissolve the tablet. If the tablet doesn't dissolve, it can't be absorbed and used by your body.

Never take more than 1,000 to 1,500 milligrams of calcium a day, and don't take more than 600 milligrams at one time as the body can't absorb more than 600 milligrams at one time.

Excess calcium is filtered out by your kidneys and may cause kidney stones

Staying well hydrated helps prevent kidney stones. Be sure to get adequate vitamin D to help your body absorb calcium.

Vitamin D is found in fortified milk or soy milk and also in multivitamin supplements. Look for supplements containing 400 to 800 I U (international units) of vitamin D.

Exposing your skin to sunlight for 15 to 20 minutes a day without sunscreen will also allow your body to make the vitamin D it needs