Updated 20 March 2015

Why you should be taking a calcium supplement in your twenties

Despite what you may think, it is best to focus on looking after your bones in your twenties to avoid low bone density and osteoporosis later down the line . . . Piqued your interest? Read more.

What to remember when taking a supplement:

• It is important to buy quality supplements – price is usually your best indication and look at the amount of calcium per dosage.
• Vitamin D enhances calcium absorption and is consumed in the diet and produced in the skin under the influence of sunlight. Look for calcium supplements that contain vitamin D.

• Calcium supplements are best absorbed if taken in small amounts throughout the day and with meals.  Avoid taking more than 500mg at one time.

• Avoid taking calcium together with foods known to reduce its absorption (e.g. fibre, oxalates, phytates, bulk-forming laxatives).
• Calcium supplementation is safe and generally free of side-effects. Constipation can occur – increase your water and fibre intake to avoid this.

• Avoid taking more than 2000mg of calcium per day, especially if your supplement contains vitamin D as this has been linked to kidney stones.

What is osteoporosis?
Symptoms of osteoporosis
Preventing osteoporosis


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