Calcium is an essential mineral important to our bone health. Calcium also is a key element necessary for:
* normal nerve conduction,
* blood clotting, and
* muscle contraction (including the contraction of the heart).

Calcium deficiency in the blood is rare. That is because our bones store calcium and release it into the blood stream whenever blood levels dip below certain critical levels. The good news then is our body can withstand a short-term deficit in calcium intake by breaking down bone to meet the immediate need for calcium. The bad news is that if our diets are deficient for long periods of time we will significantly deplete the bone stores causing osteoporosis.

Osteoporosis is a decrease in the bone matrix which leads to small holes in the bone tissue. Over time the accumulation of these holes cause the bone to thin and eventually break, even with the smallest stress such as a soft fall. In order to prevent osteoporosis, we must consume adequate calcium throughout our life span, particularly during adolescence and early adulthood when bone tissue mass is being maximized.

Currently the recommended daily allowance for calcium in adults is between 800 and 1000 mg each day. However, most medical professionals agree that intakes of 1,200 to 1,500, particularly among women, may be more appropriate to reduce the risk of osteoporosis later in life. In addition, pregnant and lactating women will need even more calcium to meet the demands of these physiological states.

There are several excellent sources of calcium in the food supply including milk, cheese, cottage cheese, sardines or other canned fish with bones, dark green leafy vegetables, and even fortified fruit juices.

If you do not tolerate milk and dairy products well you can consider taking a calcium supplement to meet your daily requirement without compromising bone health. Several brands are currently available on the market. Current data suggests that calcium citrate is better absorbed than calcium carbonate, but either would be a good choice. Taking your supplement with foods rich in vitamin C and vitamin D is also advised to enhance calcium absorption.

Calcium - it does a body, especially your skeleton, good!

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