95% of women need more of this mineral

Calcium shortfalls are on the rise, says Lawrence Wilson, M.D., author of Nutritional Balancing. Why that’s a concern: “Calcium deficiencies cause weakened bones and, because the mineral is critical for cells in the nervous system, problems like anxiety,” he says. But women don’t get enough in their diet due in part to dairy allergies or lactose intolerance, and many are wary of supplements after studies linked them to a higher risk of heart problems. Calcium-rich foods are better absorbed by the body and have been shown to

lower heart disease risk, so experts advise loading up on nondairy food sources like fortified orange juice (300 mg per cup), calcium-set tofu (250 mg per 4 oz.), sesame seeds (280 mg per 1 oz.) and arugula (125 mg per cup). But if you’re still falling short of the recommended 1,000 to 1,200 mg of calcium a day, Susan Barr, Ph.D., a professor of food, nutrition and health at the University of British Columbia, advises taking a low-dose supplement to bridge the gap. Try: MegaFood Calcium, ($17 for 60 tablets, SwansonVitamins.com). It’s made from whole foods and contains minerals that improve calcium absorption.