Maintaining high bone density is of vital importance. Women experience rapid loss of bone mass after menopause and broken bones can become an increasing burden among older adults.

Calcium, Vitamin D and other vital nutrients can play an essential role in our health and wellbeing, with dairy products and dark green vegetables being excellent sources. Supplements may also provide additional support if these essential elements cannot be obtained through diet alone.

What is Calcium?

Calcium (Ca) is one of the body’s most abundant mineral substances, found primarily in bones and teeth (99%), blood, muscle, and other soft tissues. Calcium plays an essential role in bone formation and strength as well as in blood clotting, muscle function regulation, heart rhythm regulation, nerve transmission, blood clotting mechanisms, as well as regular heart rhythm regulation.

Calcium is a highly reactive metal, meaning that it reacted readily with oxygen and other substances to form calcium oxide and other calcium compounds. While calcium may react quickly with oxygen and other compounds, its reaction with other alkaline earth metals such as sodium, magnesium, aluminium and beryllium tends to be non-toxic and less aggressive than many of these others.

Calcium occurs naturally as compounds composed primarily of carbonate or sulfate compounds. Calcium can also be found in some salt deposits formed from limestone, marble, and gypsum; in aragonite–a type of calcite–and feldspars and other silicate minerals like syenites and zeolites; seawater contains trace amounts as do some evaporite deposits like those of the Great Salt Lake.

Calcium absorption depends on several factors, including magnesium, phosphorous, vitamin D and dietary fiber. Furthermore, certain nutrients and medications can either block calcium absorption or cause more calcium to be excreted in urine than was originally absorbed (for instance corticosteroids, excess alcohol intake, sodium rich diets or excessive sodium in diet, phosphates or oxalates).

An important part of leading a healthy, well-balanced diet is ensuring adequate intake of calcium and other vital nutrients, like protein and other important substances like vitamins. Dairy products like milk, yogurt and cheese as well as fortified foods like soy-based drinks, orange juice and ready-to-eat breakfast cereals (RTEBC), breads and biscuits contain calcium. Other good sources include dark green vegetables like spinach and kale as well as beans like soybeans and tofu which provide plenty of this nutrient. Poppy seeds, sunflower seeds sesame seeds and Chia seeds are all excellent sources of calcium while being packed full of other important proteins & fatty acids making these powerhouses of nutrition!

How do I get my Calcium?

Calcium makes up approximately 99% of our body’s calcium reserves; however, it also plays an essential role in other tissues and cells. Calcium helps blood vessels narrow and expand while also contracting muscles, sending messages through our nervous system, controlling high blood pressure levels, lowering cholesterol levels and decreasing osteoporosis risk. Calcium may even be taken as a dietary supplement! Calcium supplements are also available.

Diet is the primary means of meeting calcium needs. Be sure to consume low-fat milk, yogurt, cheese (including lactose-free varieties), salmon, fortified breakfast cereals with extra calcium content and dark green vegetables such as broccoli, collard greens or kale for optimal calcium consumption. If you need assistance meeting your calcium requirements through food alone, speak with a registered dietitian.

Many foods can actually deplete calcium stores in your body, so it’s wise to be wary about what and how much you eat. Sodas in particular can deplete your stores of this mineral while salt, caffeine and certain acid-forming medications may do the same thing. Furthermore, processed food should also be avoided as these may lead to nutritional deficiencies and health complications.

While most can get their calcium needs from diet alone, others require supplementation for optimal absorption. When selecting such a supplement it’s important to pick a study-backed one with an optimal absorption rate; most supplements should be taken with food to maximize absorption rates. Be mindful that different calcium forms have differing absorption rates – calcium carbonate tends to be difficult for most bodies while citrate and glycinate are usually much better absorbed; for maximum absorption it’s best paired with vitamin D supplements for best absorption rates.

What are some Calcium-Rich Foods?

People usually associate calcium with dairy products like milk and cheese; while these can provide significant amounts of this mineral, other food sources also contain significant quantities. Examples include leafy vegetables, beans and nuts.

The National Osteoporosis Foundation suggests that adults aim for at least 1,000 milligrams of calcium from food sources each day in order to ensure maximum bone mass during childhood and reduce the risk of osteoporosis later on in life.

Diets high in calcium-rich foods provide essential support to normal body functions like nerve conduction, heartbeat regulation and muscle contractions, while helping prevent soft-tissue calcification such as in the arteries or kidneys. Foods rich in magnesium, vitamin D and phosphorous may enhance absorption of calcium by the body.

Yogurt is an excellent source of calcium. One cup of plain, low-fat yogurt provides 23% of the Recommended Daily Value (DV). In addition to providing calcium benefits, it also provides protein and probiotics. If desired, adding fresh fruits such as strawberries can add extra flavor, vitamins, and minerals.

Greens are another rich source of calcium, with some varieties such as bok choy providing significant amounts in small portions. To maximize absorption of this mineral, select leafy greens low in oxalates which could potentially inhibit absorption.

Beans such as lima and black beans are packed with calcium. One cup of cooked lima beans provides 21% of your Daily Value of calcium while also providing other essential nutrients, including fiber, potassium, and protein.

Chia seeds, sesame seeds and celery seeds are also excellent plant-based sources of calcium, providing not only calcium but also fiber and heart-healthy fats that offer additional health benefits.

Diet is your best way of increasing calcium intake, and should include dairy and non-dairy proteins, vegetables, and other nutritious food groups that promote optimal bone health and metabolism. Calcium supplements may not offer as much protection against osteoporosis or fracture risk reduction compared with eating a balanced, nutritious diet.

What are some Calcium-Rich Supplements?

Calcium is widely known for supporting healthy bones and teeth. But calcium also plays an important role in blood clotting, muscle contraction, nerve transmission, and maintaining normal heart rhythm regulation. You can find calcium naturally occurring in food or as a dietary supplement.

A daily calcium requirement depends on an individual’s age and gender; to obtain their daily dosage through food is best. Dairy products such as milk, yogurt and cheese as well as dark green vegetables like bok choy, chard and turnip greens are excellent sources of calcium; canned salmon also contains some form of the mineral; fortified foods with additional vitamins and minerals include breakfast cereal brands or soy or rice milk that boast these claims on their labels.

Even with so many good sources of calcium in their diets, not all adults receive enough of it – this is particularly true among older adults who are at greater risk of osteoporosis.

Dietary calcium may help elderly adults avoid bone loss and lower the risk of fractures from falls. Vitamin D plays an integral part in strengthening bones; together they form an essential combination for overall bone health.

There is evidence to support high intakes of calcium and vitamin D can reduce blood pressure, prevent heart disease, cancer and preeclampsia; however more research needs to be completed in this area.

Your doctor should discuss any dietary supplements you are taking, such as calcium-rich supplements. Excess calcium can have serious repercussions, including kidney stones and high levels of calcium in the blood (hypocalcemia). Discuss with your physician the most effective ways for you to receive enough calcium in supplemental form — like carbonate for mealtime absorption or citrate which works better if you suffer from low stomach acid (common among people aged 50+ taking certain antacid medications or those who take medications such as antacids), have inflammation in their bowel disease or experience absorption issues.