How to fulfill the daily calcium requirement?

Undoubtedly milk and dairy products are a good source of calcium, but not suitable for a person who is on a dairy-free diet or just don't like milk or having a problem of milk intolerance. Thus, in such a case, they must rely on alternative sources of calcium or non-dairy source of calcium. Before we dive into answering the above question, I would like to highlight the need for maintaining healthy calcium levels and factors affecting the levels of calcium in our body. Healthy calcium level is required for: Bone health: 99 percent of our body's calcium is stored in our bones and teeth. Our body is constantly rebuilding and strengthening bones by utilizing calcium thus, regular intake of calcium is essential. Muscle function: Calcium plays important role in muscle contraction. Heart function: rnIt keeps our heart muscle pumping rnAnd Nerve transmission. Calcium is required for sending and receiving nerve signals Thus, a diet rich in calcium is required for strong bone and for the optimal function of Muscle, Heart, and Nerve. The calcium requirement varies with age and gender, women under 50 yrs and men under 70 yrs require 1000 milligrams (mg) daily while women older than 50 and men older than 70 need 1200 mg of calcium every day. Groups at Risk of Calcium Inadequacy Elderly: rnAging alters the metabolism of calcium. Intake of calcium, sunlight exposure and intestinal absorption of calcium may be reduced as the age progresses. This widespread altered metabolism of Calcium among the aging population plays a central role in the pathogenesis of the age-related bone disorder. In addition, lactose intolerance (or milk intolerance) is very high among the elderly population. Thus, the non-dairy source of Calcium is the only option to full fill the demand for calcium. Vegetarians: Vegetarian diets generally contain lower amounts of Calcium, that's why they are at greater risk of lower bone mineral density (BMD) and fractures. A careful selection of foods or fortified foods or the use of supplements can be helpful to ensure healthy bone in individuals who adhere to vegetarian diets. Postmenopausal women: At menopause, the normal bone turnover cycle is impaired by estrogen deficiency. After menopause bone mineralization activity decreases and bone resorption activity increases which leads to a net loss of bone. During the menopausal transition period, the average reduction in BMD (Bone Mineral Density) is about 10%. Approximately half of women are losing bone even more rapidly, perhaps as much as 10%–20% in those 5–6 years around menopause. Calcium has an established role in maintaining bone health, unfortunately, 90% of women not getting enough calcium. Individuals with lactose intolerance: Lactose intolerance refers to symptoms such as bloating, flatulence, and diarrhea that occur when one consumes milk. Such people are generally avoiding milk and milk derivatives, which are good sources of calcium. Thus, the chance of calcium insufficiency is highly prevalent among individuals with lactose intolerance. Below are the most common non-dairy sources of calcium. Below non-dairy sources are widely available and may be the alternate source of calcium for individuals who are on a dairy-free diet or just don't like milk or having a problem of milk intolerance. White bread: 177mg (Calcium mg/100g)rnBrown bread: 186mg/100 grnAlmonds: 240mg/100 grnSesame seeds: 670 mg/100grnBroccoli: 86 mg/100 grnOranges: 74 mg in one large orange and 27 milligrams in a cup of orange juicernSpinach: 146 mg cooked a ½ cuprnOkra: 88 mg in 1 cup rnWhite Beans: 63 mg in 1/2 cup rnSoybeans: 88 mg in a cooked, ½ cup rnAs discussed above, generally 1000-1200 mg of calcium is required daily. Those who avoid dairy products, and procures calcium only from the non-diary sources, they need to depend on multiple non-dairy sources of calcium to get the optimum quantity of calcium (1000-1200 mg). But, it is not always possible for most people to choose multiple non-dairy sources of calcium to get that optimum amount of calcium daily. I would like to suggest a calcium supplement for those who rely only on nondairy calcium sources as it is impossible to get the optimal amount daily from non-dairy sources. In the market, a number of calcium supplements are available, but a calcium supplement is not sufficient until it gets absorbed and utilized properly. From my understanding, TrueBasics Advance calcium is the best calcium supplement, which is empowered with Vitamin D3, Vitamin K2-MK7, Magnesium, and potent herbal extracts. TrueBasics Advance calcium supplies an adequate amount of calcium, vitamin D3 which helps in calcium absorption, K2 -7 helps in the efficient utilization of calcium in bone formation. While the herbal extract present in TrueBasics rnAdvance calcium improves bone mineralization by a different mechanism. Thus, TrueBasics Advance calcium is the complete solution of calcium insufficiency and the best alternative to the non-dairy source of calcium.