In a perfect Pakistan, we’d all get the vitamins we need for strong bones from well-balanced home-cooked meals. But if your demanding lifestyle or a poor or limited diet (i.e., vegetarianism or lactose intolerance) does not provide the recommended amounts of these vitamins (1,000 mg of calcium and 400 to 800 IU of vitamin D each day), supplements can make up for the lack.
Calcium content which an adult should intake everyday day through food and supplements is 1,000mg to 1,300mg.
In Pakistan if for some reason you are unable to take natural calcium intake like from milk and dairy products then calcium supplements are a must for you. Several calcium compounds are used frequently in supplements. As a rule, stick to brand names with proven reliability in Pakistan, recommended by the doctor, or ask your pharmacist to recommend a supplement that dissolves in your stomach for better absorption.
Choosing a Calcium Supplement can be difficult as all Calcium Supplements are not created equal. Calcium is never taken in its chaste form but is always combined with another chemical, or "salt," the way it is found in nature. Calcium supplements should always contain information on the quantity of elemental calcium contained in each dose. Some may also list the total of calcium salt in the product, but different calcium salts provide different amounts of calcium in the supplement.
How to monitor the intake of calcium
