Calcium is the most abundant mineral in our body, making up about 2% of the weight of an average adult. Most of our body’s calcium (99%) is found in our bones; the rest are in our teeth, soft tissues and blood.

We need different amount of calcium at different stages of our life. For example, young children, teenagers and older women all have higher needs. Ideally, we should get all the calcium we need from food. Good sources include dairy products such a milk, yoghurt and cheese, fortified cereals and bread. For a variety of reasons, however, many of us seem to be not getting enough calcium from our diet – only one in four females and one in two males  are getting enough calcium from their diet ! Deficiency can lead to low bone mineral density and an increased risk of osteoporosis. Calcium is also needed for muscle contraction, nerve function and blood clotting.

People with a higher risk of calcium deficiency include older Australians, those who are lactose intolerant and some vegans. Because too much calcium (> 2000 mg per day) can damage your kidneys and heart, chat to a health professional to clarify if you do need a supplement and if so, which one may be suitable. It is important to consider the amount of elemental calcium in a product as it is what your body absorbs through the gut. The two most common forms of calcium products are calcium carbonate (which is best taken with food as it needs an acidic environment for absorption) and calcium citrate (ok to take with or without meals and is better absorbed). 

It is important to be aware that low Vitamin D levels can reduce calcium absorption by up to 50 per cent! So for good bone health and a lower risk of osteoporosis, both nutrients must be present in sufficient quantities. Regular physical activity, reduced intake of alcohol, salt and caffeine-containing products will also benefit and make for a sturdier, stronger you!