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1. Consume two servings of dairy products per day, with 200 mg coming from other food sources.

2. Vegans should consume calcium-fortified juices or soy milk on a daily basis, calcium-rich foods throughout the day, and consider taking a daily supplement.

3. Calcium intake needs to be spread throughout the day for optimal absorption. We do not efficiently absorb more than 500 mg at a time, so there is no need to try to consume high amounts all at once.