- Increase your vitamin D level, which aids absorption of calcium. You can take a supplement of through spending more time outdoors, increasing your sunshine exposure.
- Add magnesium, which keeps calcium soluble and available in your body.
- Take your calcium supplement with a glass of orange juice. Vitamin C (ascorbic acid) improves calcium absorption.
- Add a tablespoon of non-fat powdered mild when cooking meals, like soups, caracoles, pancakes, and baked goods. It will not change taste and texture, but add 50 mg of calcium, per spoon.
- Don't take your calcium supplement once a day. Take 500 mg at noon and another dose at bedtime. Split dose will lead to a greater absorption, rather than taking 1000 mg once a day.
- Consume more calcium-rich foods, like yogurt and other dairy, leafy greens, nuts, seafood, navy and white beans, and all kids of cabbage.
Please remember that drinking lots of caffeinated drinks and alcoholic beverages will deplete your levels of calcium. Wearing sunscreen protects your skin, but reduces skin absorption of vitamin D and calcium absorption as a result. Make sure that you maximize your levels of calcium but taking your supplements and following these additional steps above!