Tablets, chews, fortified juices, dairy products -- where should you get your calcium?

One recent study suggests dairy is best, with a calcium supplement thrown in for good measure. In the study, women who got at least 70 percent of their calcium from dairy -- and the rest from supplements -- had better bone mineral density than the supplement-only group. 

Healthy Sources Abound

It's not clear why calcium from dairy beat the supplemental stuff in a study. It may be that dairy favorably affects estrogen balance, making for stronger bones. But more research is needed to confirm the study results.

Calcium Do's and Don'ts

Calcium Do's and Don'ts And the study findings don't mean you should ditch your calcium chews. Just don’t forget to seek out calcium from foods, too, especially because a lot of food sources provide other good-for-the-body nutrients, like vitamin D and protein. Consider low-fat yogurt (415 mg calcium per cup), Parmesan cheese (390 mg per ounce), low-fat milk (290 mg per cup), and -- if you're not into dairy -- soymilk (300 mg per cup), canned pink salmon (215 mg per half cup), and cooked spinach (180 mg per cup). A balanced, nutritious diet can make a serious dent in your calcium needs.

RealAge Benefit: Getting 400 IU of vitamin D and 1,200 milligrams of calcium per day can make your RealAge as much as 1.3 years younger.

Source:  RealAge.com