Calcium is a part of many vital biological processes in your body. It plays a role in maintaining a healthy heartbeat and regulating neurotransmitters necessary for brain functions. About 99 percent of the body's calcium is stored in bones and teeth, and your body will "borrow" the stored calcium from bones as necessary for its myriad purposes. Calcium's most well-known function is its role in bone formation and its ability to work in tandem with other nutrients to strengthen bones and teeth.
Calcium Needs
Those with the greatest calcium needs are young people, pregnant women and seniors. Children and adolescents have a higher need of the mineral because their bones and teeth are still forming or growing. Pregnancy engenders a higher calcium need for the skeletal development of the fetus, and pregnant women may require additional calcium to offset their own bone loss, the "Journal for Perinatal Education" reports. Seniors may need more calcium to prevent osteoporosis.
Deficiencies
A deficiency in calcium, also known as hypocalcaemia, can cause problems ranging in seriousness from numb and tingling fingers to cardiac arrest. A long-term deficiency is particularly damaging and is associated with mental retardation and skeletal abnormalities. A chronic deficiency can also lead to losing significant amounts of calcium from bones, leaving them weak and more susceptible to fracture.
Food Sources
Dairy products are a good source of easily absorbed calcium and include milk, cheese, yogurt and sour cream. Many people are lactose intolerant, however, in which case soy milk fortified with calcium can be substituted. Many store-bought foods are now calcium-fortified, including many breakfast cereals and some brands of orange juice. Salmon is high in calcium, as are most meats, and calcium is also in spinach, peanuts and almonds.
Supplements
The two most common forms of calcium supplementation are calcium carbonate and calcium citrate. Calcium carbonate is the most common, and least expensive, form. Calcium carbonate is more difficult for your body to absorb and should be taken with meals. Calcium citrate, while it costs more, is easily absorbed and can be taken with or without meals. It is a better choice for seniors because it requires less stomach acid for absorption, notes the U.S. Office of Dietary Supplements.
Warning
Just as too little calcium can have devastating consequences, so can too much. An overabundance of calcium in your blood serum can contribute to emotional disturbances such as anorexia and depression and can also cause kidney stones, according to the online Vitamins and Supplements Guide. Although some people may need calcium supplements, you should consult a health care professional before taking calcium supplements.
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