How much should you take? Women ages 50 and younger should consider a daily calcium supplement of at least 500 mg, and eat calcium-rich foods such as milk, cheeses and other dairy foods and fortified products.
If you are older than 50, consider taking a daily supplement of 800-1,000 mg on top of eating calcium-rich foods. And if you take more than 1,000 mg daily, split the dosage and take half in the morning and half in the evening to ensure maximum absorption.
Calcium citrate may be a better choice if you don't produce a lot of stomach acid. This is often the case for some women as they get older as well as women taking medications that reduce stomach acid production to treat ulcers.
If you have a history of kidney disorders or are taking diuretics or other medications chronically, talk to your physician before taking a calcium supplement.
2. Fish Oil: Heart Healthy
Fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, are a rich source of omega-3s, namely EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
These highly specialized fats can't be made in our body, and because many women don't eat enough fish – they may not like the flavor or may fear heavy metals or contaminants – they don't get nearly enough of these amazing nutrients.
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