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Do I need a calcium supplement?

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If you need a calcium boost, a supplement or a change in diet can help.  
As you age you will experience a decrease in bone density, which puts you at risk of developing osteoporosis. It is therefore a good idea to find out if you need to supplement your dietary calcium.  
Supplementing your bones with calcium in your 20s will benefit you later in life. The good news is that if you need a boost to keep your bones strong, a change in diet or a supplement to fill nutritional gaps can help.   
Most South Africans only manage to consume 500–600 mg of calcium per day, which is not enough to sustain healthy bones. If you’re a vegan, lactose intolerant or don’t consume much dairy, you will need to focus on your calcium intake.  

The National Osteoporosis Foundation of South Africa suggests the following recommended daily allowance of calcium: 

Your body is only able to absorb 500–600 mg of calcium at a time. Try to divide your calcium intake throughout the day to ensure you absorb enough. 

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