Ten simple steps to better bone health every day Part 2

Step 6:
Decrease or eliminate animal-based products in your diet. High intake of animal-based proteins causes increased amounts of calcium to be excreted in your urine. A high intake of sodium is another culprit.

Step 7:
Choose your supplements wisely. The best balance of price, percentage of elemental calcium, and absorption would probably be calcium citrate. The absorption is 30 to 35 percent, and the citric acid reduces the amount of stomach acids required for absorption. For most people, calcium citrate would be the most reasonable way to go.

Step 8:
One obvious way to get calcium without supplements is to make sure you include plenty of calcium-rich foods in your diet, such as cabbage, kale, yellow, green, or waxed beans, and salmon.

Step 9:
Because calcium is not found in nature (in edible form) without magnesium, add it to your diet as well. Foods that are high in magnesium include leafy green vegetables, whole grains, bananas, apricots, meat, beans, and nuts.

Step 10:
Combine calcium with magnesium in a 2-1 ratio – two parts calcium to one part magnesium.