Why your body needs it
About 99% of the calcium in your body is stored in your bones and teeth. The remaining 1% circulates in your blood and cells, where it helps muscles contract—including your heart—sends nerve signals, and helps blood clot.
When dietary calcium is low, your body pulls it from your bones to maintain blood levels. This means a deficiency can go unnoticed for a long time, but over the years it increases the risk of osteoporosis.
How to get the most out of it
- Vitamin D helps your intestines absorb calcium better.
- Oxalic acid (in spinach and sorrel) and phytates (in bran and legumes) bind to calcium, so your body absorbs less of it from these foods compared to dairy.
- Too much salt and caffeine make your kidneys flush out more calcium.
Who should pay attention
- Postmenopausal women and adults over 65.
- People who avoid dairy products, including vegans and those with lactose intolerance.
- Teenagers, since their bodies need more during growth spurts.