Boning up on Calcium

* What is Calciums role in the human body?
* Where is it found in the human body?
* What disease may calcium prevent?
* What are good food sources of Calcium?
* What are the daily requirements for Calcium?
* What other nutrients and factors help build bone mass?
* What factors lead to Calcium loss
* What are the best types of Calcium supplements to take?
* How can you determine if you are taking a usable Calcium supplement?

By the end of this article, you will have answers to all of these questions on the subject matter of Calcium.

Calcium is one of the most important minerals in the human body. Its primary function is to provide skeletal support. 99% of all Calcium is found in the bones and teeth. Calcium is also important in nerve transmition and muscle contractions. Without sufficient Calcium intake, your body begins to withdraw calcium from your bones. This is one of the main causes of Osteoporosis, a brittle bone disease. Osteoporosis increases the risk of bone fractures and spinal curvatures. Osteoporosis affects 15 - 20 million people in the United States. Osteoporosis affects more woman than men because bone mass is 30% higher in men. After the age 35, woman loss bone mass at a rate of approximately 0.8% per year. Lack of estrogen (A female hormone) is the leading cause of Osteoporosis in menopausal woman, and it affects 25% of postmenopausal woman. Calcium also has a claming effect on the body, and Vitamin C is one of the nutrients that helps Calcium's absorption.

It is very important to get adequate Calcium through out all stages of life. Calcium's daily requirements range form 1000mg - 1500mg daily. Calcium's requirements are the highest for nursing mothers, and pregnant females under 18. Nursing mothers need an extra 550mg of calcium daily. The best dietary sources of Calcium are low fat dairy products, broccoli, kale, tofu, dried figs, and almonds.

Since many Americans do not take in adequate amounts of Calcium, it is a good idea to take a Calcium supplement. Are all Calcium supplements created equal? Many people are lead to believe that by taking a simple Calcium supplement, all their Calcium needs will be met. Calcium tablets are hard to absorb. One reason may be due to the fact that many Calcium supplements do not contain any vitamin D and Magnesium. These nutrients help your body absorb and utilize Calcium. Another reason is the source of Calcium some companies use to produce their products. Calcium form egg shell and oyster shell are very hard to absorb. The best Calcium supplements contain chelated Calcium. Chelated Calcium is Calcium with amino acids added to it. This process provides better transport and absorption of minerals by the body. To see if your body absorbs all the Calcium in a Calcium supplement, place the tablet in a small glass of vinegar. If the tablet completely dissolves in 30 minutes, then the body will be able to utilize all the calcium in the supplement.

A high Calcium intake is not the only factor in preventing Osteoporosis. Here are four steps you can take to help slow Calcium loss, and help build bone mass.

* Do weight bearing exercises like running, brisk walking,       and weight training.
* Avoid a high protein diet.
* Avoid a high caffeine intake.
* Have your bone density tested as you get older.

As you see a varied diet with foods high in Calcium and low in fat, along with weight bearing exercises, are your best defense against Osteoporosis!

Until next time, stay Healthy and Fit!

Jerry Del Priore , has four years experience as a Personal Trainer. He currently is working in a Recreation program with disabled kids in a foster care and adoption agency in Manhattan and a has a Bachelor Science degree in Sports Medicine.