Calcium

Forms:  Calcium carbonate, calcium amino acid chelate, calcium citrate

Sources:  Dairy products, tofu, Chinese cabbage, fortified orange juice

RDA:  1,300 mg for growing children

Description:  The primary function of calcium in the human body is in the structure of bone and teeth.  However, it is also important in the utilization of muscle glycogen and is vital to nerve impulse transmission and muscle contraction.  Utilization is enhanced by adequate intakes of vitamin D and by resistance exercise.  On the other hand, large doses of protein, diuretics, and phosphorus can increase the excretion of calcium.  A calcium deficiency can cause bone deterioration and osteoporosis.  However, dosages in excess of 2,500 mg per day are not recommended.