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Try this trick to help you decipher the food labels and "nutrition Facts" you now see on packaged foods.
The calcium amounts you'll see listed are percentages, based on the standard of 1,000 milligrams of calcium a day. So to figure out how much calcium you're actually getting in each serving, it's easy. Just add a zero to the percentage of calcium you see on the label to convert it to actual milligrams (mg). So, for example, if a cereal box says "Calcium: 50%," then that cereal has 500 milligrams of calcium in each serving.
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experts all agree: Don't forget your vitamin D. You need it to absorb the calcium from all those calcium-rich foods.
Your skin normally makes vitamin D from sunlight. "But as people age," says Mystkowski, "their skin doesn't convert vitamin D as well." So while the standard recommended daily allowance (RDA) for adults is 400 IU of vitamin D, he advises taking even more when bone loss is a problem.
"I'd say most people with osteoporosis should be on 800 IU a day," says Mystkowski. And he advises even
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