If you are female, it is crucial that you get your recommended daily amount of calcium absorption so that you prevent osteoporosis. Even young girls should be getting their daily allowance of calcium so their bones will grow strong and dense, protecting them against weakening of the bones when they grow older. You can maximize your body’s calcium absorption by following these tips:

Take a daily multi-vitamin
Make sure the multi-vitamin contains vitamin D and that the calcium supplied by the multi-vitamin is not derived from bone meal, which can contain heavy metals.

Take a calcium supplement
Find a calcium supplement with vitamin D also added (or take a vitamin D supplement along with the calcium supplement).  Coral calcium supplements have gained a lot of attention for both their high absorption rate and the valuable trace minerals also present in the calcium. You can find pills, powders, chews and liquid calcium supplements at your local health food store.

Drink calcium rich beverages
Aim to consume your daily recommended calcium through glasses of milk, soymilk or fortified orange juice. Just make sure you get that vitamin D at the same time!

Eat foods rich in calcium
Try preparing tofu with calcium sulfate or be sure to eat a cup of yogurt each day. Cook milk into your foods. Serve milk-rich puddings or custards for desserts. Steam some spinach, kale or turnip greens. Use blackstrap molasses to make delicious desserts. Serve broccoli at dinnertime.

Try to do all of the above
It’s best to get your calcium from food or beverages, as the body absorbs calcium best when it comes from a food source. However, there’s no harm in using supplements or multi-vitamins as a backup to make sure you consume enough calcium each day. Just make sure you always take vitamin D at the same time as calcium so your body can access the calcium.