Calcium helps form your bones and teeth. It is important for muscle contraction, blood clotting, and enzyme activity. There is more calcium in your body than any other mineral. Almost all of it-some two to three pounds-is found in your teeth and bones. Calcium works together with phosphorus, to make your teeth and bones healthy. Magnesium and calcium work for cardiovascular health.

Other Benefits: Helps prevent osteoporosis. Helps protect against familial colorectal cancer. Works with vitamin D to protect against colorectal malignancies. Helps control your blood pressure. Lowers your risk of heart attack and stroke. Helps conduct nerve impulses. Speeds wound healing because it helps your blood coagulate.

Good for These Symptoms:

• Allergies
• Backaches
• Irritability
• Depression
• Insomnia
• Leg cramps

Signs of Deficiency:

• In children: rickets-stunted bone growth, bowed legs, and poorly formed teeth.
• In female adults: osteoporosis-loss of bone mass and increased fragility leading to breakage.
• Lack of calcium is the most serious nutritional problem of older Americans.
• Many get far below even the minimal RDA for this micronutrient.
• Three quarters of women over thirty-five consume less than the minimal RDA.

Those at Risk for Low Calcium:

• Women over forty-five
• Men over sixty-five
• People who drink a lot
• Those with an inactive lifestyle
• People on low-calorie diets
• Those on high-protein diets
• Pregnant women
• Smokers
• Those with lactose intolerance
• Those who take antacids containing magnesium frequently
• Those who take cortisone medication

Sources:

• Milk and milk products
• Yogurt
• All cheeses
• Ice cream
• Buttermilk
• Canned salmon and sardines
• Fitrus fruits
• Peas
• Beans
• Soybeans
• Peanuts
• Walnuts
• Sunflower seeds
• Leafy green vegetables such as:
  • Broccoli
  • Kale
  • Collard greens
• Kidney beans
• Oysters
• Tofu
• For supplements, the cheapest and best source is calcium carbonate.
  • Take with meals
  • Stay away from supplements with dolomite, bone meal, and oyster shells; they contain toxic minerals
  • Balance calcium with the mineral magnesium so your body can make best use of the calcium

RDA: 800 mg

Optimal Level: 800 mg for men 1,000 mg for premenopausal women 1,500 mg for postmenopausal women

Maximum: 1,500 mg

Signs of Toxicity:

• Extensive calcification in bones and tissues
• Constipation
• Nausea
• Hyperactive stomach
• Bloating
• Can increase your risk of developing kidney stones if you have kidney problems or are prone to kidney disease.
• Excessive supplements could eventually result in kidney failure even if you don't have kidney disease
• Too much can damage your cardiovascular health by creating calcium deposits on blood-vessel walls, leading to blockages and heart attacks

Drug Interactions: May affect absorption of minerals like iron, zinc, and magnesium.