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CALCIUM
Osteoporosis steals the independence of thousands of older people each year. Calcium can help ensure you won't become one of them.
After menopause you need 1,500 mg daily to keep your skeleton strong if you're not taking hormone replacement therapy. Before menopause the requirement is 1,200 mg. But you may want to aim for the higher number if you're one of the millions of women who suffer from premenstrual syndrome, because it looks like calcium could be the best treatment yet. A recent study of more than 400 PMS sufferers showed the mineral nearly halved their symptoms, a better performance than the widely used antidepressant drugs.
A glass of skim milk at each meal plus a cup of nonfat yogurt can give you the full 1,200 mg. Unfortunately, the average woman drinks milk with just three meals a week.
The bottom line:
To play it safe, consider supplements. To increase absorption, make them a mealtime habit. Calcium carbonate, found in Tums and Rolaids, is effective for most people. If your diet is like that of most Americans, a pill with 200 to 300 mg at each meal is enough.
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