I recommend doing a calcium calculator, of which many can be found online by searching "calcium calculators" to find out exactly how much calcium you are likely taking in your diet and how much you then would need in a supplement to make up the difference.
Ndikucebisa ukuba usebenzise isibalo secalcium esifumaneka kwiintanethi ngokuthi ubhale igama elithi "calcium calculators" uliphande ukuze ufumanae ngqo ukuba icalcium yakho oyifumana ekutyeni ingakanani na kwanokuba ingakanani icalcium ekufuneka uyifumane njengesongezo ukuze ufumane icalcium eyaneleyo.