To avoid needing to take supplements, you can take more calcium through increases in your diet with foods such as milk, yogurt, spinach, collard greens, etc.
Ungakuphepha ukusebenzisa izongezo zecalcium ngokuthi utye ukutya okunecalcium eninzi okufana nobisi, iyogathi, ispinatshi, imifuno eluhlaza, njl njl.