The importance of Calcium for your muscles. And the impact a calcium deficiency can have on your bones. ** Calcium rich foods: Full fat yogurt, Parmesan cheese, milk, sardines (with bones), tofu (calcium-set), kale, bok choy, almonds, chia seeds, broccoli, spinach. Preferred calcium supplement: Natural marine calcium from Calcified Lithothamnion (a red algae species, harvested from the pristine waters of the North Atlantic Ocean). 1000 - 1300mg elemental calcium per day (from food & supplements)