Top YOU Tip #9: Chew While You Drive

As if we were going to neglect the obligatory tip for adding more calcium into your life! The fact is that most people still don't get enough calcium for optimal bone density. So even if you've heard it before, aim for 1,500 milligrams (mg) a day from foods and/or supplements.

Here's a tip: Get chewable calcium-citrate tablets, put them in the car, and take one every time you put the key in the ignition (but don't overdo it; remember you're aiming for 1,500 mg a day). Since you can absorb only about 600 mg in a 2-hour period, this helps make sure the doses are spread throughout the day. What's that -- you cycle everywhere? Then chew as you pedal. And for those who use public transportation, take a tablet on your way out and again on your way home.

Choose calcium citrate or calcium carbonate -- but only take calcium carbonate after a meal. To help increase absorption, have something acidic (like OJ) with your calcium tablet.

For calcium's companion, vitamin D, take 1,000 international units (IU) daily (1,200 for women over age 65) -- this is the new, higher level that many experts now recommend. Plus, it's smart to add 500 mg of magnesium daily to prevent the constipation that calcium can cause; besides, magnesium deficiency may be more common than calcium deficiency in women with osteoporosis.

Also, eat plenty of whole grains, leafy green vegetables, and nuts (almonds are rich in both magnesium and calcium).

Get more YOU Doc recommendations on vital vitamins and supplements.