Calcium is important for the functioning of more than just bones, but people who don't or can't eat dairy may struggle to find sources of calcium that can keep them functioning their best. Fortunately, plenty of other food sources of calcium exist and supplements are available for people who need them.
Importance
Calcium is widely touted as being essential for bone health, including preventing osteoporosis, lowering the risk of fractures and preventing bone deformities or growth disorders in children. Another function of calcium is to regulate nerve and muscle activity in the body, so a deficiency may lead to muscle pain, muscle spasms and tingling hands or feet. Calcium also helps maintain the health of teeth and keep blood pressure at a healthy level.
Problems with Dairy
Although dairy products are one of the best calcium sources, for some people, dairy is off limits. In some cases, this is due to lactose intolerance and a difficulty finding lactose-free dairy products. Some people have actual allergies to dairy and must avoid all milk products. Strict vegans may avoid dairy products as a matter of principle and choose to get their calcium from plant or supplement sources.
Plant Sources
Green leafy vegetables tend to have a lot of calcium and some of the best sources include spinach, collard greens, mustard greens, turnip greens, Swiss chard and kale. Other vegetables containing calcium include broccoli, bok choy, Brussel sprouts, green beans, cabbage, asparagus and summer squash. Some spices containing calcium include oregano, basil, thyme, dill seed, peppermint, cinnamon, garlic, rosemary, and parsley. Salmon and sardines with bones are fish sources of calcium. Blackstrap molasses, shellfish, dried beans, Brazil nuts and almonds also have high levels of calcium. Some products, such as bread, cereals, tofu and orange juice, may be fortified with calcium.
Supplements
Calcium supplements come in a few different forms. Refined cacium carbonate is the most common form, according to World's Healthiest Foods. Naturally-derived calcium comes from bone meal, oyster shell, limestone or dolomite. Chelated calcium, which is bound to an organic compound such as citrate or lactate, is more expensive but the body can use it more efficiently than other forms.
Considerations
Calcium alone is not as effective as calcium in combination with vitamin D, since this vitamin is necessary for the absorption of calcium by the body. Phosphorus and magnesium intake are also important when increasing calcium levels in the body, since these minerals aid in calcium utilization. Taking more than 3,000 milligrams of calcium in a day can result in a condition called hypercalcemia, in which calcium accumulates to toxic levels in many different tissues of the body.
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