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Calcium is perhaps best known for its critical role in the formulation of bones and teeth. While more than 99 percent of the calcium in the body is stored in the bones, the remaining 1 percent plays an essential role in other body functions, such as muscle growth, transmission of nerve impulses, blood clotting, and a regular heartbeat.

According to an August 1997 report issued by the National Academy of Sciences, most American adults and children get only about half the calcium they need from the foods they eat. If you do not consume enough calcium through your diet, calcium is stripped from the bones to continue essential body functions. Over time, this will result in weak bones and a condition known as osteoporosis.

Good Food Sources: Milk, cheese, green leafy vegetables, salmon (with bones), almonds, blackstrap molasses, brewer’s yeast, broccoli, kale, kelp, sesame seeds, tofu, and yogurt.

Signs of Deficiency: Signs of calcium deficiency include muscle cramps, heart palpitations, high blood pressure, nervousness, tooth decay, rickets, numbness in the legs and arms, brittle nails, and aching joints.
Uses of Calcium: Calcium is used to treat anxiety ), arteriosclerosis , cancer of the colon , heart attack and cardiovascular disease , hemorrhoids , hypertension , insomnia , menopausal symptoms , osteoporosis , Parkinson’s disease , and premenstrual syndrome.

Dosage Information: The adult DRI is 800 milligrams for men, 1,200 milligrams for women, and 1,500 milligrams for pregnant and lactating women. Because calcium is more effective when the body receives it in smaller amounts, divide your daily intake into two or three doses. If possible, take calcium one hour before or two hours after meals and before bedtime, rather than in one megadose.

    Calcium supplements are always combined with other chemicals or salts. Common forms include calcium carbonate, calcium citrate, calcium gluconate, or calcium lactate. The difference among these forms is the percentage of elemental calcium in the supplement and the absorbency. The higher the percentage of elemental calcium in the supplement, the fewer capsules, tablets, or chews you will need to take to reach the optimal calcium intake.

The forms of calcium that are best absorbed by the body are calcium citrate and calcium carbonate. You can test the absorption effectiveness of your calcium supplement if you place a calcium pill in a glass of warm water and shake it. Let the mixture sit for twenty-four hours. If the calcium has not dissolved after twenty-four hours, the absorbency rate is poor. Switch to another brand.

    Because calcium and magnesium work closely together in the body, many experts recommend taking the two nutrients together. Combination supplements are available; some with a ratio of 2:1 (calcium to magnesium) and others a 1:1. Experts disagree as to the best ratio, although 2:1 seems to be preferred.
    Avoid natural oyster shell calcium, dolomite, and bone meal products, which have a history of lead contamination. Calcium carbonate has the lowest lead content.

Possible Side Effects: Taking too much calcium can cause constipation or calcium deposits in the soft tissues. Do not take calcium supplements if you have kidney stones or kidney disease. Avoid Tums with calcium as a calcium source because the antacid neutralizes the acid needed for calcium absorption.

Possible Interactions: Drugs used to treat epilepsy and other seizure disorders can lead to calcium deficiency; if you take these medications, discuss the need for calcium supplementation with your doctor.
    If you take iron supplements, take your calcium supplement at least two hours after the iron, because calcium inhibits the effectiveness of both nutrients.

    For calcium to be absorbed properly, adequate vitamin D is needed. If you get twenty to thirty minutes of direct sunlight exposure per day, you do not need a vitamin D supplement. The elderly and bedbound patients often need to take a combined calcium and vitamin D supplement