How to Make a Calcium Supplement

While taking a pill or chewable form of a calcium supplement might seem like a convenient way to balance out your nutritional intake, vitamins and minerals were not meant to be taken in pill form. Once they have been been extracted from their food source, they quickly decline in potency. Furthermore, every day that they sit in the bottle on the shelf in the store, they further degrade. Consumers often opt for calcium supplements, however, because they feel that their diet does not have ample room to accommodate the recommended 1,000 mg of calcium daily. Getting your daily dose of calcium can be as easy as making a delicious smoothie in the morning and having a small snack in the afternoon.

Things You'll Need

• Milk (whole, 1 or 2 percent)
• Yogurt
• Fresh or frozen blackberries
• Ice
• Grade B maple syrup
• Hard cheese

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Instructions

• 1

  Assess your calcium needs. Adults between the ages of 18 and 50 need 1,000 mg of calcium per day. Adults 51 and older, however, need 1,200 mg daily, and those suffering from or at risk for osteoporosis need even more: 1,500 mg daily.

• 2

  Make a breakfast smoothie by putting 1 cup of milk, 3/4 cup of plain yogurt, 1 cup of fresh or frozen blackberries, 2 tablespoons of grade "B" mable syrup and sufficient ice in a blender. Blend the ingredients until they reach the desired consistency.
  This calcium-rich and delicious smoothie contains 800 mg of calcium. Those with osteoporosis should add another 1/2 cup of milk.

• 3

  Drink the smoothie at least 30 minutes before you eat any other food. Nutrients are best absorbed on an empty stomach.

• 4

  Have an afternoon snack of just under 1 oz (25 g) of hard cheese such as Asiago, Parmesan, Cheddar, Monterey Jack or Swiss (about 1/2 cup). For those 51 and older or suffering from osteoporosis, increase this snack to 1 3/4 oz (50 g).