The average 44 yr. old American woman has a calcium intake of 440 mg per day, only one third of the recommended daily allowance (RDA).  Menopausal women need even more daily calcium:  1500 mg, whether or not they take estrogen replacement therapy as well.  Its a challenge to get this from your diet, especially if you are trying to count calories, control cholesterol, do the Atkins diet, or are lactose intolerant.  Taking calcium supplements is a fine alternative.

Many foods are calcium fortified, like orange juice.  Calcium supplements also come in tasty, multi-flavored chewable forms like Tums.  The latest product is the Viactiv line of chocolates and caramels with only 20 calories each.  Women who prefer pills have many choices.  Just be sure to check the labels for elemental calcium content-not just the total.  If taking generics, be sure that the product dissolves by soaking it in a half cup of vinegar and water.  If it doesn't in 30 minutes, try a different brand.  Multivitamins don't generally have much calcium; read the label.  If you take iron and calcium, take them at different times.  If you get constipated, take your calcium in divided doses with a full glass of water. 

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Created: 10/25/2001  -  Donnica Moore, M.D.
Reviewed: 6/30/2003  -  Donnica Moore, M.D.