Calcium and bone health

Food is the main calcium source: milk, yoghurt, cheese, cottage cheese, sesame, greens. Adults need 1000–1200 mg a day in total.

• If food falls short, supplement no more than 500 mg at a time (the rest isn't absorbed), with food.
• Vitamin D improves absorption.
• Keep it apart from iron and zinc.
• Strength training and enough protein strengthen bones as much as calcium does.

With kidney stones or in menopause, agree the dose with a doctor.