Dietary calcium.
Calcium is considered the most abundant trace mineral contained in the human  body, accounting for 1.5-2% of an adult's total body weight. Bones incorporate calcium into their structure. Like other tissues in the body, bones are continuously being reformed. Teeth incorporate calcium in their structure in a manner similar to bones. Both of them contain 99% of the body's total calcium. The mineral in these tissues is concentrated in the form of calcium phosphate salts. Cells, body tissues, blood and other body fluids do not contain calcium.
Blood coagulation, transmission of nerve impulses, muscle construction and relaxation, normal heartbeat, control of blood pressure, stimulation of hormone secretion, activation of enzyme reactions and other functions are controlled or triggered by calcium.
Since dairy products are the prime dietary sources of calcium, the fatty content of them is a significant concern in terms of excessive intake of saturated fats. However, a person can always choose skim milk and, in general, low-fat dairy products, in order to reduce the consumption of the harmful saturated fatty acids. For children, aged one or two years, whole milk (4% fat) is recommended.
Sources of dietary calcium.
Apart from dairy products, which are the primary sources of calcium, numerous foods contain this trace mineral. Milk, yogurt, cheese and buttermilk contain an efficiently absorbable form of calcium.
Leafy, green vegetables, like collards, cabbages, kale, mustard greens and broccoli, are quite good dietary sources of calcium. Other green vegetables, such as spinach, are less important sources of calcium, though. This is because, although they contain significant amounts of calcium, their oxalic acid content interferes negatively with the absorption of the mineral.
Canned fish, like sardines and salmon, when they include their soft bones are reasonably good sources of calcium. Brazil nuts, almonds, seafood and dried beans are sources of calcium, as well. Optimal calcium intake is difficult to be achieved by eating only such foods, though, since the concentration of the mineral in them is not high.
Food supplements with calcium can be found at the chemist's and online. These supplements are exceptionally useful in people unable to consume dairy products due to a condition which as referred to as lactose intolerance.
Another reason that may prevent a person to take adequate amounts of calcium is a certain type of allergic reaction. Some people are allergic to the protein contained in milk. The condition requires restrictions to all dairy products. These individuals may have trouble obtaining enough calcium from their diet and may need to take calcium food supplements.
Studies have shown that food supplements containing calcium, magnesium and vitamin D may prevent bone fractures in middle-aged and elderly people and can protect postmenstrual women from osteoporosis. Click the  button, if you want to find such multi-supplements online. If you have been advised to take high amounts of calcium, perhaps you need the citrated form of the mineral. Calcium citrate is believed that can be absorbed far better that other forms. If you try the button, you will be able to find a proper calcium citrate supplements online.
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Calcium deficiency and high intake side-effects.
High calcium intake, for a short period of time, hardly causes toxic effects. However, an increased risk for soft tissue calcification and kidney stones in people susceptible to this problem has been associated with calcium intake more than 2500mg per day, on a long term basis. In general, it is pointless for all of us to exceed the 2000mg (2gr) per day, because beyond this dosage we get no benefit whatsoever.
Low intake of calcium for long periods can lead to deficiency, which in turn, can result in osteoporosis, loss of periodontal bone and high blood pressure.
Recommendations for dietary calcium.
The DRI figures for calcium are the following: for children and adolescents of nine to eighteen years of age 1,300mg/day, for adults up to fifty years old 1,000mg/day and for people older than fifty years of age 1,200mg/day.
In general, a total intake of maximum 2,000mg (2gr) per day, taken from dietary sources and supplements, seems to be safe.
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