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Updated 20 March 2015

Why you should be taking a calcium supplement in your twenties

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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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