Calcium is essential for good health because not only is it important for strong and healthy bones, it also plays a part in keeping your heart beat regular, stimulation of hormone secretions, clotting of the blood and conduction of nerve impulses. Most people do not get enough calcium in their and it is especially important for women to do so, particularly when they reach the menopause. One of the problems associated with the menopause is osteporosis which affects the density of the bones.

Calcium can be acquired through a balanced, healthy diet that includes plenty of green vegetables and dairy products. However many people find it difficult to achieve because there lifestyle is too hectic and are actually deficient in calcium. Calcium supplements are also available but they are not all made equal and it is important to find the one that is best suited to your requirements.

What to consider when choosing calcium supplements

• Calcium phosphate and carbonate have high concentrations of calcium but the calcium phosphate might not be so easily absorbed by your system. While calcium citrate is easiest to absorb, it does not have such a high concentration of calcium although it is recommended for those who do not produce much stomach acid. Whichever one you decide to take, check the concentration of calcium that it contains to ensure you are getting a high enough dose.

• Choose a good quality supplement as those that claim to contain natural ingredients such as bonemeal, dolomite and oyster shells are often unpurified. They can contain unhealthy levels of metals that might make you feel worse, not better.

• If you do not spend much time outside you might consider choosing a supplement that is combined with Vitamin D (normally obtained through natural sunlight).

• If one make of supplement gives you gas or a bloated feeling change to a different one until you find one that does not cause this problem. If it persists you can try starting at a lower dosage.

• Always make sure the seal is intact. If it is not, don’t buy it or throw it away if you have already taken it home. If the seal is broken you can not guarantee the purity of the supplement.

• Test the supplement by putting one tablet into a glass of water. Leave it for 30 minutes and stir it occasionally. If after this length of time the pill has not dissolved completely, it is unlikely that your body will be able to absorb it and you should choose a different brand.

By ensuring that you have a healthy and balanced diet and taking a good quality supplement you will help your body to keep strong and healthy. It may take some research and a bit of trial and error to find the one that suits you the best, but as the example of dropping the pill into the water shows, you may be spending money for nothing. Imagine taking a supplement for months only to find your money has been wasted because your body is not absorbing it!