Calcium is the most abundant and most used mineral; with 179 different known uses of calcium in the human body. Calcium is vital for a healthy body, yet it is the most difficult mineral to get absorbed and utilized by the body's cells.

Some people believe it is necessary and even sufficient to just take calcium supplements in order to meet their daily calcium needs. Yet they fail to realise that they can best meet their daily calcium needs simply by consuming the right foods. Food is our body's preferred source of essential nutrients, providing us with all that is required for a well balanced diet. Supplements cannot replace everything you find in food.

Milk, for instance, is not only a great natural source of calcium but it also contains a full nutrient package including vitamin D, riboflavin and magnesium. Other non-dairy foods that are high in calcium include broccoli, sardines and salmon with bones and calcium-fortified foods, each carrying their own nutrient package of more than just calcium.

Apart from looking at their total calcium content, foods and supplements should be evaluated in terms of how much calcium is actually absorbed and utilized by the body. Calcium from foods is up to 8.79 times more absorbable than calcium from supplements because of the co-factors found in food.

Dark green vegetables usually have the highest calcium absorption rate (40-60%), but some contain oxalates, which prevent calcium absorption. Others contain low calcium and the amounts a person would have to eat to meet their daily calcium needs must be considered. Calcium from milk and dairy products is not only absorbed at an average rate of 30%, but they also contain much higher amounts of calcium than most vegetables, making it easier for one to meet their daily calcium needs. The calcium absorption rate of most calcium supplements are only at 10%.

However, calcium can not be absorbed and utilized properly by our body without certain trace minerals and vitamins, especially magnesium and vitamin D. These minerals and vitamins are not only important to help the absorption of calcium but they are also required for the million of biochemical reactions that occur in our body every day. The full complement of these minerals and vitamins are not found in most calcium supplements. Good sources of magnesium include green leafy vegetables (like kale and collards), dairy, beans, whole grains, and orange juice, while good sources of vitamin D include sunlight, dairy, eggs and liver. For better calcium absorption, take high calcium foods spread throughout the day.

For a healthy diet, consume the recommended servings of each food group set by the food and nutrition associations around the world. A well balanced nutritious diet is the key to a healthy life.

The recommended daily dietary intake of calcium by the National Academy of Science (NAS):

NAS recommends that no individual should take more than 2,500mg of calcium daily.