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Nobody wants osteoporosis-we are often reminded of this. We recognize the importance of calcium in the prevention of this debilitating disease affecting nearly 10 million Americans. As a result, there is an excess of calcium products produced by numerous pharmaceuticals and vitamin manufacturers on the market. Selecting the calcium supplement that's right for you can get confusing, so let's address our options by reviewing what it is that calcium does, the differences in calcium supplements that are available and their pro's and con's, appropriate doses, precautions, foods rich in natural calcium and a few tips to maximize your body's absorption of the calcium that you do consume.The vast majority of the calcium found in our bodies is in our bones and teeth-about 99 percent. The remaining one percent resides in the blood and soft tissues and is vital to normal physiological functioning. Calcium combines with phosphorous to form teeth and bones, plays a roll in blood clotting when we suffer an injury, aids in the regulation of blood pressure, is vital in the conduction of nerve impulses from the brain and may help prevent colon cancer according to some researchers. During physical activity inadequate blood calcium affects muscle contraction causing spasms and painful cramps. The concentration of calcium in the blood, the one percent, must be maintained within a very small range at all times. Ideally, we retain this concentration through the foods that we eat and the calcium that we absorb through their digestion. However, if one's diet remains deficient in calcium-rich foods for too long the body will release calcium from the bones into the blood stream to boost it's calcium level-the body will cannibalize itself in order to ensure calcium levels in the blood stream remain within range.Through proper nutrition this "borrowed" calcium is later replaced and deposited back into the bone. This process is not detrimental to our bone density over short periods but over longer periods of calcium deficiency where appropriate blood levels can't be maintained by diet, our bones are robbed of their calcium stores, lose their density and become weak. If the bones continue to be leached of their calcium at a faster rate than it is replaced over time we will be left with porous bones. A condition most of us recognize by name as osteoporosis.How much calcium should we be getting? How much is enough? 1,000 milligrams for those of us who are between the ages of 19 and 50 and 1,200 milligrams for those over the age of 50. A balanced diet including calcium rich foods such as dark leafy greens, low-fat dairy products and legumes should approach the recommended dosages. A surprising number of us do not meet these requirements in our regular diet, so calcium supplements become a vital asset to our daily routine.There are several different sources of elemental calcium found in the calcium supplement products currently available. Two of the more common are Calcium Citrate and Calcium Carbonate. Also available are Calcium Lactate, Calcium Gluconate, and Calcium Citrate Malate based supplements, although these are not as popular as the aforementioned two due to their cost and availability.Calcium Carbonate is absorbed best in the presence of acid so it is more effective if taken shortly after eating a meal whereas Calcium Citrate is most effective when taken on an empty stomach. Sometimes stomach acid can be lower in older adults-especially in post-menopausal women-so Calcium Citrate is probably the better of these two options to ensure proper absorption. Also, diets high in overcooked and over-processed foods often leads to a decrease in hydrochloric acid in the stomach making calcium citrate a more effective option.Consuming the recommended daily dose of calcium, through supplements or proper nutrition, may not correct a shortage of this essential nutrient. Several factors beyond consumption may contribute to a deficiency.Things that hinder absorption:A diet that is high in sodium reduces the absorption rate because the salt increases the amount of calcium that is excreted.Whole grain is detrimental to calcium absorption. Bran is high in phytic acid that combine with calcium forming what are called phytates. These phytates are basically salts that won't dissolve and ultimately get excreted.Diets that are high in sugars are detrimental to the balance of calcium and phosphorous. Soda, which is high in sugar, is also extremely high in phosphoric acid that disrupts the calcium balance.Coffee can cause a reduction in the blood level of inosital, which has a strong influence on the transport and metabolism of calcium in the body.Although researchers are not certain yet as to whether or not there is a direct effect on calcium, smoking tobacco has a negative effect on the mineralization of our bones. Calcium absorption can be severely affected by compromised intestinal health such as irritable bowel syndrome, ulcerative colitis, and crohn's disease. Things that aid in calcium absorption:Vitamin K plays a role in the body's regulation of calcium.Vitamin D is also essential to the process of calcium absorption.A deficiency in magnesium can lead to a decrease in calcium absorption.Manganese, zinc, boron and copper all aid your body in the proper absorption of calcium. Other key items to consider when supplementing: Roughly 500 milligrams per dose is the most calcium that can only be effectively absorbed by the body. Any more than this becomes waste. Taking a small dose more frequently is more effective than taking a large dose less frequently. Taking a calcium supplement with fruit juice can increase the absorption because of the vitamin C and high acidity. Many juices are enriched with calcium.Regular bouts of exercise such as resistance training and running causes the body to produce more calcitonin which causes an elevated rate of calcium being deposited into the bones. In addition to the benefit of an increased rate of calcium absorption, weight-bearing exercise also helps to decrease the rate at which our bones lose their density after the age of thirty. In addition to supplementing with calcium, you should try to incorporate several foods that are high in calcium to your regular diet. In addition to high content you want selections with a high bioavailability of calcium; a higher rate of absorption with less waste. Foods like rhubarb and spinach are relatively high in calcium but with such a low bioavailability only about 5 percent of what you take in can actually be utilized by the body. Sweet potatoes, pinto beans, sesame seeds, and almonds all have about 20 percent bioavailability. Dairy products such as milk, cheese, and yogurt are commonly considered the best choices for calcium because of their high content-to-calorie ratio. Although dairy is a suitable choice, only about 30 percent is actually absorbed by the body. Brussels sprouts, cauliflower, broccoli, bok choy, watercress, mustard greens, and turnip greens are all excellent choices with a bioavailability of 50 percent or greater.Ultimately, most calcium supplements are comparable. When making the choice of supplement best suited for you, look for one that includes the other vitamins and minerals that we mentioned earlier: vitamin K, vitamin D, Magnesium, Manganese, Zinc, Boron, and Copper. Also, look for a lower dose, less than 500 milligrams, and take them twice daily along with a sensible diet and regular weight-bearing exercise. Article Tags: Calcium Supplement, Calcium Supplements, Calcium Citrate, More Effective, Calcium Absorption