5 Things You Need to Know About Calcium

1. Calcium Isn't Just for Bones and Teeth

Although more than 99 percent of the calcium in the body strengthens bones and teeth, calcium is vital to every cell in the body. Calcium is essential to blood clotting, muscle contraction, nerve transmission and enzyme activity. Because the role of calcium is so important, bones pay the price when an individual isn't getting enough calcium in her diet. The body robs calcium from the bones to ensure that other life-sustaining functions don't grind to a halt when calcium intake is poor. Consuming the recommended dietary allowance of 1,000 milligrams per day should stave off bone loss.

2. Surprising Sources of Calcium

Most people think they have to increase their milk and dairy-product consumption to increase their calcium levels. Although dairy products provide most of the calcium in American diets, dairy foods aren't the most nutrient-dense sources of calcium. Turnip greens, spinach, beet greens and broccoli all provide more calcium per calorie than dairy foods. Now your mother has another reason to make you eat your vegetables.

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3. Up Your Absorption

Individuals can absorb as much as half of the calcium they consume or as little as a quarter of it. Many factors that affect calcium absorption are beyond our control. For example, an acidic environment in the upper intestinal tract and the presence of parathyroid hormone help calcium absorption. Menopause and old age decrease calcium absorption. If you want to increase your calcium absorption, make sure you're getting enough vitamin D, which aids the absorption process. Avoid laxatives and excessive tea consumption, as they decrease calcium absorption.

4. Choose the Right Calcium Supplement

Calcium is a bulky mineral, so it isn't always included in adequate amounts in multi-vitamins. People who can't get enough calcium through their diets and daily vitamin may need a calcium supplement. Many people take calcium in the form of calcium carbonate, but individuals with low stomach acidity may experience better absorption of the mineral by taking calcium citrate instead.

5. Boost Your Bone Mass

Bone mass peaks in young adulthood, so childhood and adolescence is the opportune time to consume adequate amounts of dietary calcium to achieve maximum bone mass. Children from ages 9 to 18 need at least 1,300 milligrams of calcium each day during this critical development period. Young people who achieve optimal bone mass lower their risk for fractures and other osteoporosis complications later in life.