Calcium is a mineral essential for good health. Ninety-nine percent of the calcium in your body is stored in your bones and teeth. The remaining 1%, found mainly in your blood, helps control muscle movements, blood clotting and nerve impulses.

The skeleton is a calcium storage bank. If your body does not get enough calcium from food, you can lose calcium from your bones. This will make your bones weaker.

Loss of Bone Mineral

Bones reach their peak mass between the ages of 19-30. After this time the goal is to maintain as much of this bone mass as possible, or at least keep bone loss to a minimum. The speed at which bone mineral is lost relates to hormones, nutrition, physical activity and genetics. Unfortunately, one in four women over the age of 50 has osteoporosis, a condition in which the bones become weaker and break more easily. Curved backs, loss of height, and easily broken bones are signs of osteoporosis.

Food is the best source of calcium. Calcium supplements do not replace all of the nutrients found in food, so try to include some calcium-rich foods in your daily menu.

If you dislike milk, add skim milk powder to meat loaf, drinks, baking and casseroles to increase their calcium content.

If you have an intolerance to the sugar in milk (lactose), considering buying the pills or drops that break down the sugar (i.e. LactaidTM). You can also buy the special milk with the sugar already broken down (i.e. LacteezeTM). Non-dairy sources of calcium include salmon with the bones, broccoli, navy beans, turnip greens, tofu and mustard greens. Several foods on the market now come with added calcium. Examples include calcium-fortified orange juice and some fortified soy beverages.

Calcium supplements come in many different forms. Calcium carbonate is the least expensive and is absorbed best if taken with food. Keep your calcium "dose" to less than 500 mg of elemental calcium at one time. This will help your body absorb more calcium. Supplements made from bonemeal, oyster shell or dolomite may contain impurities such as lead. Calcium supplements may also come in combination with other nutrients such as vitamin D.

Ask your physician, dietitian or pharmacist about the form of calcium that is right for you and how much you should take.

• Vitamin D, which is added to commercial milks and margarine, is essential for calcium absorption. In Canada, your body can make vitamin D from the sun between April and October.
• Lactose, the sugar in milk, improves calcium absorption.
• Consuming less than 500 mg of calcium at one time improves absorption.

* Source: National Academy of Sciences, 1997.

Food is your best source of Calcium

Milligrams (mg) of Calcium per Serving