Calcium-rich foods, supplements and how much you really need for bone health.
Women 19–50: 1,000mg/day. Women 51+: 1,200mg/day. Pregnant and breastfeeding women: 1,000–1,300mg/day. Postmenopausal women not on HRT: 1,200–1,500mg/day. Most SA women don't meet these targets through diet alone.
Amasi (fermented milk) — 300mg per cup, yoghurt — 300–400mg per cup, sardines (with bones) — 380mg per tin, morogo (African leafy greens) — 200mg per cup, spinach — 240mg per cup cooked, fortified cereals and bread, cheese — 200mg per 30g serving.
Calcium carbonate is the most common and affordable (take with food for best absorption). Calcium citrate is better absorbed and can be taken without food — good for older women with less stomach acid. Don't take more than 500mg at a time — split doses for maximum absorption.
In the past, calcium supplements were thought to increase kidney stone risk. Current evidence suggests dietary calcium is protective, while high-dose supplements may slightly increase risk in susceptible women. Stay hydrated and discuss with your doctor.