Biological Role of Calcium

Calcium is essential to build and maintain strong bones. Your heart, muscles, and nerves also need calcium to function properly. Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium. To absorb calcium, your body also needs vitamin D. A few foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The two main forms of calcium supplements are carbonate and citrate. Calcium carbonate is the cheapest and therefore often a good first choice. Other forms of calcium in supplements include gluconate and lactate. Dietary calcium is generally safe, but more isn't necessarily better, and excessive calcium doesn't provide extra bone protection.