Calcium-rich foods can help promote the strength of your bones, teeth, and nails. Dairy products, like milk, cottage cheese, and yogurt, may seem like the most obvious choices, especially for breakfast, but be aware that these products may also have higher levels of iodine. Collard greens, broccoli, beans, bok choy, figs, and certain fortified beverages are also calcium-rich.
If your bone mineral density is low, a calcium supplement may help prevent the development of osteoporosis. Taking calcium and vitamin D together optimizes the absorption of calcium.
Consult with your physician if a calcium supplement is right for you and whether or not you should be taking vitamin D with your calcium.