The debate over the best calcium supplement form continues to rage without a definitive answer in sight. What has been agreed upon by all sides, however, is that the bioavailability of calcium in foods and supplements is a key issue, along with the variables presented by other nutrients and elements of the food in which the calcium is present.
Here's how the problem of bioavailability of calcium works: Some leafy green vegetables contain calcium with very high bioavailability, but the vegetables don't contain all that much of this calcium quantitatively. So while a cup of broccoli may contain calcium that your body will readily absorb, it doesn't contain as much calcium as a cup of milk (with added vitamin D). However the calcium in that cup of milk has a lower bioavailability due to the proteins in the milk that interfere with the absorption rate, so even though there is more calcium in the cup of milk, your body can't absorb as much of that calcium as you might hope. Make sense?
So which should you consume? A cup of milk or two cups of broccoli? The most important factor appears to be that you do indeed eat or drink a good portion of your calcium as a food or drink, and not rely on supplements for your daily required calcium. Some supplements are better than others, but in general food sources appear to be more amenable to the body than calcium supplements.
For best results, try to eat or drink from the list of calcium-rich foods and beverages listed here, and also take a calcium supplement. As far as supplements go, coral calcium supplements appear to be the most easily absorbed. Avoid supplements made from bone meal; these may contain heavy metals. You can find dry or liquid calcium supplements at your nearest health food store.
List of calcium-rich foods and beverages:
 | While some bone density loss is normal as we age, women are particularly susceptible to significant loss of bone density that leads to osteoporosis. Preventative measures to take include eating a diet high in calcium, engaging in weight bearing exercise and quitting smoking. |
 | It is crucial that people, especially women and girls, get enough calcium to prevent osteoporosis and bone loss. You can maximize your body's calcium absorption by following our easy tips. |
 | Knowing the causes of osteoporosis is an important first step in preventing the condition from happening to you. |
Although genes, gender and your age are responsible for developing osteoporosis, you can make a few lifestyle changes to try and decrease your risk of early development. Increasing your calcium and vitamin D intake, participating in weight-bearing exercise and packing your diet with more produce will help to improve your bone health. |
Osteoporosis. Commonly referred to as the "Silent Disease," or the "Silent Thief." It strikes without symptoms until bones become so weak that a sudden fall, bump or even strain causes a break in the unity of the bone, otherwise known as a fracture. |
