Calcium, a vital mineral that helps in increasing bone density in human body as well as muscle contraction and teeth, also plays an important role in development of cell membrane, blood clotting and nerve reflex transmission.

Inadequate calcium in bone can result in bone deformity and lead to osteoporosis. Here are some important and interesting things to know about the functions of calcium.

• Reduction in bone density is known as Osteoporosis which leads to breaking of bones after the age of 30. It is a common problem for women after menopause. It is even seen in men. It is an incurable disease which can only be avoided by having proper calcium-rich food in early ages.

• An adult human being should intake about 1000mg of calcium in diet per day while women having low estrogen should make it 1200-1500mg a day. This calcium can be taken from supplementary food and regular diets.

• The idea of including more calcium in diet for increasing bone density and strength is completely wrong. The calcium simply makes the kidneys work faster and excrete the excess wastage. Hence it should be remembered that a normal adult should never exceed 2000mg of calcium a day.

• The intestine is responsible for absorbing both the calcium compound- calcium nitrate & calcium citrate. Calcium citrate is prescribed to patients with mainly intestinal disorder while calcium carbonate is much cheaper and is widely used.

• The bone never absorbs calcium depending on food or supplements. However, food is always preferred to supplements as it is helpful for regulating the acid level in stomach when taken with food. Calcium is recommended twice a day, not more than that.

• Calcium if taken in the evening can be helpful in checking bone loss during the night. More than 600mg consumption of calcium at once is not recommended. It should never be taken along with thyroid or excessive iron must not forget to take calcium and iron at different times of the day.

• Vitamin D is an important mineral that helps in absorption of calcium by bone. A normal adult needs about 400 to 1000 unit of this component a day which can vary on the exposure to sunlight.

• This mineral starts working only when the liver secretions turn it into activated vitamin D. Therefore, it is not necessary to take calcium and vitamin D at the same time. It can be kept aside in different body cells for later use as it is long lasting.

• Magnesium is an important element that helps in bone health development. Although it is not that important for bones but still it can be used as supplements for some patients. Green vegetables and various nuts are rich source of magnesium.

• Calcium can be a reason for constipation in many people. According to dietitians, it can be controlled by drinking excess water and having ample amount of fruits. The FDA never considered calcium supplements a part of medications.

A lot of calcium preparations are found in the market. Some of them do not have good absorption potential hence it is tough to judge them by brand names. Nevertheless, chewable calcium tablets and TUMS are highly recommended.