Why do we need calcium?
Our body requires calcium to build and maintain bones. Around 99% of the calcium in your body is stored in our bones and teeth.

In the bloodstream, it’s used to send nerve signals, release hormones like insulin and regulate how muscles and blood vessels contract and dilate.

If we don’t get the recommended amount of calcium in our diet, our body will take it from our skeleton and teeth to use elsewhere, weakening our bones.

How much calcium do we need everyday?

Women <50 years and younger: 1,000 mg/day
Men <70 years and younger: 1,000 mg/day
Women >50: 1,200 mg/day
Men >70: 1,200 mg/day

Who requires calcium supplements?
When our calcium intake is insufficient, our body will remove calcium from our bones, making them weak. This can result in osteoporosis.

Women are at a higher risk of osteoporosis, doctors recommend that they should take calcium supplements, especially after reaching menopause.

Because of this, older women are much more likely to take calcium supplements.

If we don’t get the recommended amount through our diet, supplements can help to fill the gap.

In which cases suppliments are useful:

Who don't take sufficient calcium rich diet
Have a health condition that limits body’s ability to absorb calcium, such as Crohn’s disease or inflammatory bowel disease
Patient of osteoporosis

Different types of calcium supplements available in the market:
Calcium supplements come in 2 different forms, including tablets, capsules, chews, liquids and powders.

These two main forms are:

Calcium carbonate
Calcium citrate
These two forms differ in how much elemental calcium they contain and how well they’re absorbed by the body. Elemental calcium refers to the amount of calcium that is present in the compound.

Calcium Carbonate
This is the cheapest and most widely available form of calcium. It contains around 40% elemental calcium.

However, this form is more likely to cause side effects, such as gas, bloating and constipation. It is recommended that calcium carbonate be taken with food for optimal absorption.

Calcium Citrate
This form is more expensive form of calcium. 21% of it is elemental calcium, meaning we may need to take more tablets to get the amount of calcium we requires.

However, it’s more easily absorbed than calcium carbonate and can be taken with or without food.

Calcium citrate is the form recommended for people with irritable bowel syndrome.

It’s also the better choice for those with low levels of stomach acid, a condition common among older people and those taking medications for acid reflux.

Food sources of calcium:
It’s best to get nutrients from food rather than supplements. However now we prefer suppliments than natural sources. At normal doses, calcium supplements may cause bloating, gas and constipation. Very high doses of calcium can cause kidney stones.

If we think that we are not getting enough calcium from our regular diet, we should consider eating more of these foods instead of suppliments:

Natural lime stone---> Calcium hydroxide Ca(OH)₂
Marine fish such as salmon or sardines
Certain leafy greens including collard greens, spinach and kale
Beans and lentils

Sesame seeds
Almond
Ground nut/Peanut
Sweet potatoes
Okra
Orange

Relation between calcium & Vitamin D:

Vitamin D is important for the absorption of calcium from the stomach and for the functioning of calcium in the body.