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Dietitian, Nutritionist, Sports Dietitian
The best sources of calcium come from dairy products (milks, yoghurt and cheeses). Low fat varieties tend to have more calcium in them compared to their full fat counterparts. It is recommended that women achieve a daily calcium intake of around 1000mg per day.
When choosing dairy products, apart from looking at the fat and energy content, focus also on how much calcium they provide per serve. Aim for milks and yoghurts that have around 300mg of calcium per serve. Two to three dairy servings per day will provide you with adequate amounts of calcium. Dairy products are also a good source of other nutrients.
Apart from dairy, dark green leafy vegetables, almonds, salmon with bones and broccoli also contain good amounts of calcium. You shouldn't have to supplement with calcium if you are eating the recommended amounts I have suggested above. However if you can't get your 1000mg per day in from foods, a calcium supplement can help.
Apart from calcium, vitamin D is also important for bone health. Vitamin D actually helps your body absorb more calcium. The best source of vitamin D is sunlight. You can also find small amounts of vitamin D in foods such as egg yolks, oily fish, oils, and some milks and margarines fortified with vitamin D.
For more expert dietary advice, find yourself a local Accredited Practising Dietitian (APD). APD's are experts in nutrition and dietetics and can help you formulate a plan that incorporates enough calcium and vitamin D into your day. You can find one by logging onto www.daa.asn.au
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GP (General Practitioner)
Calcium derived from food products are better, but if there is a deficiency or you're not eating it properly or a disease is an issue, than you should be supplemented by a calcium supplement. But certainly the food and natural resources are better.
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Dietitian
Optimal bone health relies on a number of nutrients of which calcium is just one. Dairy products ( mainly reduced fat varieties) are considered to be better than calcium supplements for a number of reasons. However if you are unable to have dairy products (DP) then a calcium supplement is required provided you split up the daily dose and not take it all at once.
Why are dairy products the best.
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