As far as calcium.
My phycologist gave me a way to get the best calcium.
Save all your egg shells
Boil them and then cook them in the oven on low about 20min.
(This is what I do) when they are cool grind them up into a fine powder. (I keep mine in a small glass jar)
Then mix 1 teaspoon in some Greek yogurt or cottage cheese.
I mix cottage cheese, any kind of fruit (blueberries) and a little raw honey. Easy to eat, doesn’t cost anywhere what the supplement cost.
Hope this helps.