I would much rather see you exhaust all avenues available to you before resorting to calcium supplementation.
There are plenty of foods out there that have a great amount of calcium. Calcium is only one player in a whole and most powerful symphony we call minerals. Isolating it from the rest of the team and mixing vitamin D with it is not the answer. I’m not against mineral supplementation but like I said, I would much rather see you look at food first, and milk is not all that food has to offer in the way of calcium. You’ve made mention of vitamin D and that is good, however another very important player here (if we wish for the calcium to be deposited in to our bones and not our arteries) is little known vitamin K. Please do your research on vitamin K to find out for yourself the importance of this vitamin.
Sardines or any other canned fish (such as salmon) are great for calcium as well as omega 3 fatty acids. Almonds are an extremely powerful storehouse of minerals such as calcium as well as magnesium. Parsley has more calcium than milk and is extremely alkaline on the body, which is another point you should consider when it comes to calcium absorption as well as loss.
Just few points for you to consider instead of simply giving you a direct answer to your question.
Sardines (canned)….550mg/100g
Salmon (canned)…100mg/100g
Almonds…250mg/100g
Parsley…260mg/100g
Dried Figs…200mg/100g
Medium orange…50mg
Tahini (sesame seed paste)… 130mg/2 tablespoons
And the list goes on…
Fadi.