Why do we need calcium?

• Calcium is the most abundant mineral in our bodies, making up 2% of our total body weight. It is necessary for most bodily functions and it is estimated that 80% of all American women are calcium deficient.* Calcium is involved in the transmission of nerve impulses, muscle contraction (including the heart muscle), blood clotting, reducing cholesterol, enhancing the immune system, maintaining strong bones and teeth and proper sleep.*

What factors lead to calcium deficiency?

• The most common factors leading to calcium deficiency are poor eating habits, stress and lack of exercise.* Birth control pills draw on the body’s calcium levels and large intakes of dietary fat, oxalic acid (present in chocolate) and phytic acid (found in wheat bran) can prevent the absorption of calcium in the body.*
• Excessive intake of phosphorus, which is present in most soft drinks and junk food, can also cause calcium loss from bones.* The body needs phosphorus in a one-to-one ratio with calcium; however,
  too much phosphorus in the diet can inhibit calcium absorption.* Emotional stress and physical stress due to injury, pregnancy or a strict diet can also lead to calcium loss.* Stress may also increase cortisone production in the body which can interfere with calcium absorption.*
• Women are more prone to calcium deficiencies than men. Women lose bone very rapidly in the first few years after menopause.* Until menopause, estrogen seems to control the function of the parathy- roid gland that monitors the release of calcium from the bones.* After menopause, this monitoring system can be adversely affected and calcium may be lost.*
• Some individuals are at higher risk for calcium loss than others.* Risk factors include small bones, short stature, fair complexion, slen- der body type, high alcohol consumption, smoking, lack of exercise and insufficient dietary calcium.*

What are the symptoms of calcium deficiency?

• Calcium deficiency symptoms include irritability and nervousness, muscle cramping and fatigue, osteoporosis, periodontal disease, in- somnia, high blood pressure, menstrual problems, confusion, throat spasms and twitching and jerking of the major or minor muscles.*

What is the recommended daily allowance (RDA) for calcium and which foods re the best sources?

• The RDA for calcium for adults is from 800 to 1,200 mg. However, most nutritionists recommend 1,000 to 1,500 mg daily for women, long before the start of menopause to prevent calcium deficiency which may lead to osteoporosis.* Calcium-rich food sources include milk and milk products like cheese and yogurt, plus dark green leafy vegetables, almonds, walnuts, sunflower seeds, egg yolks, salmon and sardines.