Calcium is the most abundant mineral in the body. Most people know that calcium is important for bone and tooth development. Ninety-nine per cent of the body's calcium is found in bones and teeth, but few people realize how important the remaining 1% is. Not only bones and teeth suffer if your body's calcium level falls too low, but also many neurological and musculoskeletal problems can develop -- since calcium also plays an important role in the functioning of your nerves. Every one of your billions of cells needs calcium to survive.

Some calcium deficiency problems that can develop are poor tooth formation, high blood pressure, difficulties in pregnancy, leg cramps, nose bleeds, attention deficit disorders, bone and joint difficulties or deformities, and overall slow growth.

Millions of people suffer from low calcium levels, especially the aged and adolescents. Many people now eat fewer calcium rich foods, like milk and cheese, and/or are exposed to substances that reduce their body's ability to absorb calcium from food. Included in this group of calcium blockers are drugs like cortisone, aspirin, chemotherapeutic agents, calcium channel blockers and tetracyclines. Calcium deficiency may also be caused by a lack of vitamin D, needed for absorption of calcium.

One in four postmenopausal women will develop osteoporosis (adult bone loss). Low calcium intake in childhood may be a factor. Most pregnant or nursing mothers and anyone over 50 can benefit from calcium supplements.

Good food sources of calcium are low-fat dairy foods, soybeans, tofu (made with calcium sulfate), green vegetables (especially turnip greens), sea vegetables (arame, bladder wrack, dulse, hijiki, kelp, kombu, nori, sea palm and wakame), ground sunflower and sesame seeds (tahini), beans, salmon, sardines, peanuts, almonds, walnuts, hazelnuts, blackstrap molasses, calcium-fortified orange juice, lime-processed (corn) tortillas, molasses and figs. If your score shows a calcium imbalance, try to add more of these foods to your diet but do not lean too heavily towards the dairy products. There is evidence that too many dairy products can actually cause you to lose calcium (in your urine).

Calcium deficiency may be related to magnesium deficiency since calcium cannot be absorbed if your magnesium levels are low. Eat more magnesium-rich foods like lemons, grapefruit, apples, fresh spinach, sea food, nuts, legumes, parsley, beet greens, wheat and rice bran and hot spices. Many of the above calcium-rich foods are also good sources of magnesium.

Take a high potency multivitamin/mineral capsule daily, with a meal. Make sure that it includes vitamin D, which is needed for calcium absorption. Most multivitamin/mineral tablets only have 125-150mg of calcium so you may need an extra 400-500mg of calcium daily. If you are a female over forty or menopausal and not taking HRT, you should take (daily) 1000-1500mg of calcium in a combination formula with magnesium and perhaps vitamin D (in divided doses). The sea vegetables mentioned above are not only rich in calcium, but are a good source of other bone-building minerals as well, and would be an excellent addition to your diet.

Avoid calcium-depleting substances like cigarette smoke, coffee, refined sugars and carbonated soft drinks. A diet high in animal protein causes loss of calcium in the urine. If you take aluminum-based antacids, switch to a non-aluminum brand which will not interfere with calcium absorption.

Your bones will get more benefit from calcium if you exercise regularly. Begin your exercise program cautiously, especially if you have not exercised for some time. Any exercise is good, but weight-bearing exercise is best for strengthening bones.

Calcium carbonate is an easily absorbed form of calcium for most people and it's available in liquid form, chewable tablets, powder and in regular pills. However, some people (especially older people or anyone with low levels of HCL) may find calcium citrate easier to take. There is some debate over whether it's best to take all calcium supplements with meals. Many experts advise taking some of your daily calcium supplement with a meal that does not contain high-calcium foods like milk or insoluble fibre such as bran -- and leaving one dose for before bedtime, to help keep calcium levels up (bones lose calcium at night). Since calcium and magnesium help calm the nervous system, a night time supplement may also help you sleep better.