It’s a question that was recently asked of us here at The Fat Loss Authority and a very important one to discuss.

If you remember anything from your Health Study classes in school, you’ll remember that 99.99999% (I’m exaggerating but not by much) of the calcium in your body is stored in your bones and teeth. The other 1% is primarily found in your bloodstream and helps control muscle movements, blood clotting and nerve impulses.

Simply put: if you lose calcium from your bones, your bones will be weaker.

In a 2006 study performed by various physicians in the state of New York, it was found that the calcium concentration of water varies from 1 to 135 mg/L across the USA and Canada.

Most spring waters were found to have a relatively low calcium concentration, with an average of 21.8 mg/L. Purified waters contain a negligible calcium concentration.

The big winner was mineral waters. They were generally found to contain higher calcium concentrations, an average of 208 mg/L of calcium.

Sounds impressive but how does it compare with other food sources?

Source: National Academy of Sciences, 1997.

Looking at the table above, we added mineral water to this list and it cracked the top 10. Not too shabby especially given the fact that most of the items on this list are connected to diary.

But one cannot live on mineral water alone (especially ones like Perrier which are carbonated)?

Food, specifically diary, is a high source of calcium. However, if you have an intolerance to the sugar in milk (lactose), consider pills or drops that break down the sugar (i.e. LactaidTM). You can also buy the special milk with the sugar already broken down (i.e. LacteezeTM).

Other non-dairy sources of calcium not found on the list above include broccoli, navy beans, turnip greens, and mustard greens. Also, several foods on the market now come with added calcium. Examples include calcium-fortified orange juice and some fortified soy beverages.

Lastly, and certainly least on the calcium totem pole is supplements. Why?

Because food is the best source of calcium. Calcium supplements do not replace all of the nutrients found in food.

However, at the end of the day, you need calcium so all options are on the table. They come in various forms like calcium carbonate which is the least expensive and is absorbed best if taken with food.

Physicians recommend keeping your calcium “dose” to less than 500 mg of elemental calcium at one time. This will help your body absorb more calcium. Supplements made from bonemeal, oyster shell or dolomite may contain impurities such as lead. Calcium supplements may also come in combination with other nutrients such as vitamin D.

Don’t be a renegade! Always ask your physician or dietitian about the form of calcium that is right for you and how much you should take.

Bones reach their peak mass between the ages of 19-30. After this time the goal is to maintain as much of this bone mass as possible, or at least keep bone loss to a minimum.

The speed at which bone mineral is lost relates to several factors including physical activity. Although, interval training and bodyweight training are some of the best and most effective techniques to use in my opinion, but you should find an exercise program that’s ultimately right for you.

And if the thought of an exercise program sounds as appealing as a visit to the dentist, then try more functional activities to get your body moving today!

For more information about nutrition and healthy eating, check out our review of Jon Benson and Tom Venuto’s Fit Over 40. Besides the personal accounts of weight struggles by the authors there is an excellent chapter on lifelong nutrition that offers great advice on healthier food options.