Calcium is an essential mineral. Calcium not only builds bones and keeps them healthy, but also promotes blood clotting, muscle contraction and heartbeat. About 99% of the calcium in our body is in the body. Every day we lose calcium through skin, nails, hair, sweat, urine and feces. Our body cannot produce its own calcium. 

Sources Of Calcium

Food is the best source of calcium. Dairy products such as milk, yogurt and cheese are high in calcium. Foods , such as kale, broccoli and cabbage, soybeans, figs, oranges, sardines, salmon, almond milk, etc. Most cereal products (such as non-fortified breads, pasta) contain a lot of calcium, even if their diets are not high in calcium because people eat them often or in large amounts.

Supplementation

Supplementation depends on how much food you get. Calcium is found in many multivitamin and mineral supplements, although its content varies from product to product. The two main forms of calcium supplements are carbonate and citrate.Calcium carbonate is inexpensive, but it is best taken with meals. Some OTC antacids, such as Tums® and Rolaids®, contain calcium carbonate. Each lozenge or chewable tablet contains 200 to 400 mg of calcium.Calcium citrate is a more expensive dietary supplement that can be absorbed well on an empty stomach or when you are full. The best supplement is a product that meets your needs in terms of comfort, price and availability.

Dietary Calcium Vs Supplements

Dietary calcium favors  production of estrogen.Dairy products, can include estrogenic compounds, and those can have an effect on bone density and the quantity of estrogenic metabolites withinside the urine. Calcium from the diet is normally higher absorbed than suppliments. Calcium dietary supplements might cause gas, bloating, and constipation in a few people. Calcium supplements are available in a variety of dosage forms, including chewable tablets, capsules, liquids, and powders. Individuals who have trouble swallowing tablets can use chewable or liquid calcium supplements.