How To Take Calcium Supplements For Best Absorption?
Calcium is essential for strong bones throughout one's lifetime. Calcium supplements can be a good alternative if your diet isn't providing enough of it.
Take the time to educate yourself on the benefits and drawbacks of various forms of calcium supplementation before making a final decision.
Calcium's health benefits
Bones are made of calcium, which the body needs to develop and preserve. Calcium is essential for the healthy functioning of the heart, muscles, and neurons.
Calcium and vitamin D may offer additional health benefits than only bone health, according to some research: they may help prevent cancer, diabetes, and hypertension. However, there is insufficient evidence to support these claims.
Risks of calcium deficiency
Calcium deficiency can lead to a variety of health issues, including weak bones.
Adults may be unable to realize the full potential of children.
Osteoporosis can occur as a result of decreasing bone volume in adults.
A lack of calcium in the diet is a problem for many Americans. Adults over the age of 50 are also at danger, as are children and adolescents.
Calcium and diet
Because the body cannot synthesize calcium on its own, it is essential that you obtain it outside the body. As a source of calcium, foods such as:
- Cheese, milk, and yogurt are examples of dairy products.
- Broccoli, bananas, and other dark-green leafy veggies
- Sardines and canned salmon are two examples of soft-bodied fish that can be eaten.
- Soy products, cereals, fruit juices, and milk substitutes are all good sources of calcium.
Vitamin D is required for the body to properly absorb calcium. Vitamin D is naturally present in several foods, such as salmon in its natural form, bone broth, and egg yolks. Vitamin D can also be found in foods that have been fortified, as well as in the sun. Vitamin D's recommended daily consumption is 600 international units for most adults (15 micrograms).
Those who are at risk for osteoporosis should take calcium supplements.
it can be tough for you to obtain enough calcium no matter how good your diet is
- Eat a vegan diet.
- The lactose intolerance you have causes you to limit your consumption of dairy products.
- A high intake of protein or sodium may lead your body to excrete more calcium.
- You are on corticosteroids for an extended period of time.
- Intestinal inflammation or celiac disease, for example, can limit your body's ability to absorb calcium.
These situations necessitate taking calcium supplements in order to meet your daily calcium needs. Ask your doctor or nutritionist if you should take calcium supplements.
Is it dangerous to take calcium supplements?
Everyone isn't going to benefit from taking calcium supplements. Those who suffer from hypercalcemia, a condition where the blood calcium levels are abnormally high, should steer clear of calcium supplements.
The link between heart disease and increased calcium supplementation isn't proven, but it's a possibility. Before doctors can say for sure if taking calcium supplements can lower the risk of heart attack, they need to conduct further research.
Prostate cancer and calcium have a lot in common. Calcium intake from dairy products and supplements has been linked to an increased risk of prostate cancer in certain studies, while a more recent study revealed that increasing calcium intake in the form of food or supplements may also raise the risk. Not mentioned.
Caution should be used until further notice regarding these potential dangers. It's crucial to discuss your options with your doctor before beginning any treatment for a health issue.
Types of Calcium Supplements
Calcium supplements contain a variety of calcium compounds. A variable amount of elemental calcium is present in each chemical. Typical calcium supplement ingredients to look for include:
- Carbonate of lime (40 percent elemental calcium)
- Citrate of calcium (21 percent elemental calcium)
- Anhydrous calcium gluconate (9 percent elemental calcium)
- Lactate of calcium (13 percent elemental calcium)
Calcium supplements come in two major forms: carbonate and citrate. As the most affordable option, calcium carbonate is frequently a decent starting point. Gluconate and lactate are two more types of calcium found in supplements.
Some calcium supplements are also enriched with vitamins and minerals. Vitamin D or magnesium, for example, may be included in some calcium supplements. To determine what kind of calcium is in a calcium supplement and whether or not it contains any additional nutrients, look at the list of components. If you are concerned about your health or nutrition, this information is critical.
Which Calcium Supplements Should You Pick?
Consider the following aspects when contemplating calcium supplements:
Consumption of calcium
The supplement's actual calcium content is determined by the supplement's elemental calcium content. This is what the body utilizes for a variety of purposes, including bone formation and health. Helps identify how much calcium is in a serving by reading the label on calcium supplements If you take 1,250 mg of calcium carbonate, you'll get 500 mg of elemental calcium, or 40% of the total amount. When determining how much calcium is in a serving, take note of the serving size (number of tablets).
Supplements containing calcium have little, if any, adverse effects. Side effects like gas, constipation, and bloating are possible, but they are not always present. Constipation is most commonly caused by calcium carbonate. You may need to experiment with different brands or forms of calcium supplements to find one that works best for you.
Do you take any prescription drugs?
Many prescription drugs, such as blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics, and calcium channel blockers, can interact with calcium supplements, which might cause adverse reactions. In some cases, you may need to take a supplement with or between meals depending on the prescription you are taking. Inquire about possible drug interactions and the sort of calcium supplement you are taking with your doctor or pharmacist.
Quality and cost
It is the responsibility of supplement manufacturers to make sure that these claims are accurate. NSF International or ConsumerLab.com (CL) conduct independent testing of items against the US Pharmacopoeial Convention (USPC). In the supplement market, supplements labeled with the USP, CL, or NSF abbreviations are held to the highest standards of quality, purity, and strength. The cost of different kinds of calcium supplements varies. It's a good idea to compare prices before making a final decision.
Dietary calcium is generally safe, however it does not give further bone protection when consumed in excess.
You may be getting more calcium than you think if you take calcium supplements and eat foods high in calcium. Check the nutrition and supplement labels to see if you're getting enough calcium in your food each day, but without exceeding the maximum daily allowance. You should inform your doctor if you are using calcium supplements.