Calcium supplements are an essential component in maintaining overall health. Not only do they contribute to strong bones and teeth, but they are also vital for functions including nerve transmission, muscle contraction, and blood clotting. Without enough calcium in our diets, we may experience health issues such as osteoporosis, muscle cramps, and high blood pressure.
To boost your health and prevent these issues, consider taking calcium supplements. Research shows that calcium supplements can help prevent bone loss and reduce the risk of fractures, especially in women and older adults. But what are calcium supplements, and how should you take them to ensure your health and safety?
What Are Calcium Supplements?
Calcium supplements are dietary supplements that provide calcium to the body. They come in various forms, such as pills, chewable tablets, and powders. Calcium supplements are often recommended for individuals who don’t get enough calcium from their diet or have medical conditions that require higher calcium intake. Calcium supplements can help promote bone health, prevent osteoporosis, and support overall health.
Calcium Supplements for Bone Health
Calcium supplements play a crucial role in maintaining bone health and preventing bone loss. As we age, our bones become more susceptible to fractures and osteoporosis, which is why it’s important to ensure we are getting enough calcium in our diet or through supplements.
Studies have shown that calcium supplements can help reduce the risk of fractures, especially in women and older adults. In fact, postmenopausal women are often advised to take calcium supplements to maintain their bone density.
| Bone Health Benefits of Calcium Supplements: |
|---|
| Prevent bone loss |
| Reduce the risk of fractures |
| Improve bone density |
The recommended daily intake of calcium for adults is between 1000-1200mg, depending on age and gender. However, many people do not get enough calcium through their diet alone, which is where supplements come in.
Calcium Supplements for Women
Women are at a higher risk of developing osteoporosis than men, which is why it’s important for women to ensure they are getting enough calcium in their diet or through supplements. In addition to taking calcium supplements, women can also benefit from weight-bearing exercises, quitting smoking, and limiting alcohol intake to help maintain their bone health.
While calcium supplements are generally safe for most people, it’s important to speak with a healthcare provider before starting any new supplement regimen, especially if you have a history of kidney stones or other medical conditions.
The Best Calcium Supplements
Choosing the right calcium supplement can be overwhelming with so many options available on the market. However, some products stand out for their effectiveness, bioavailability, and safety. Here are our top picks for the best calcium supplements:
| Product | Type of Calcium | Dosage | Benefits |
|---|---|---|---|
| Nature Made Calcium Carbonate | Calcium Carbonate | 600 mg | Easy to find and affordable, high concentration of calcium per tablet. |
| Solgar Calcium Magnesium with Vitamin D3 | Calcium Citrate and Magnesium Citrate | 1000 mg Calcium, 400 mg Magnesium | Contains both calcium and magnesium for better absorption, plus vitamin D3 to boost bone health. |
| Garden of Life Vitamin Code Raw Calcium | Calcium Carbonate, Calcium Citrate, Calcium Raw | 756 mg Calcium | Raw, vegan, and organic ingredients, plus enzymes and probiotics for better digestion and nutrient absorption. |
Note that calcium supplements are not regulated by the FDA, so it’s essential to choose a reputable brand that adheres to quality standards and conducts third-party testing.
Calcium and Vitamin D Supplements
While calcium supplements can provide many benefits for overall health and bone health, taking them with vitamin D supplements can increase their effectiveness. Vitamin D helps the body absorb and use calcium, making it essential for maintaining strong bones.
According to the National Osteoporosis Foundation, adults under the age of 50 should aim for 1,000 milligrams of calcium per day, while adults over the age of 50 should aim for 1,200 milligrams per day. They also recommend 800 to 1,000 international units (IU) of vitamin D per day.
Natural Calcium Supplements
While calcium supplements are readily available in pill form, some people prefer obtaining their required daily doses from natural sources. This section offers insight into some natural sources of calcium supplements.
Leafy Greens
Leafy greens such as kale, broccoli, collard greens, and spinach are excellent sources of calcium. For instance, a cup of cooked kale has about 94 milligrams of calcium while a cup of cooked spinach has about 245 milligrams.
| Leafy Green | Calcium Content (per cup) |
|---|---|
| Collard Greens | 357 milligrams |
| Turnip Greens | 249 milligrams |
| Mustard Greens | 152 milligrams |
| Broccoli | 86 milligrams |
| Spinach | 245 milligrams |
Dairy Products
Dairy products are the most common and well-known sources of calcium. Milk, yogurt, and cheese are excellent sources of calcium. For instance, a cup of milk has about 300 milligrams of calcium, while a cup of plain yogurt has around 450 milligrams.
| Dairy Product | Calcium Content (per cup/serving) |
|---|---|
| Milk | 300 milligrams |
| Yogurt | 450 milligrams |
| Cheese | 200-300 milligrams |
| Buttermilk | 300 milligrams |
| Cottage cheese | 150 milligrams |
Fortified Foods
Fortified foods, such as orange juice, soy milk, and bread, are also good sources of calcium. For instance, a cup of fortified orange juice has about 350 milligrams of calcium while a cup of fortified soy milk has around 300 milligrams.
| Fortified Food | Calcium Content (per cup/serving) |
|---|---|
| Fortified Orange Juice | 350 milligrams |
| Fortified Soy Milk | 300 milligrams |
| Fortified Bread | 150 milligrams |
| Fortified Breakfast Cereal | 100-1000 milligrams |
While natural sources are a great way to obtain calcium, it is important to keep track of how much calcium you get from your diet and supplements combined. A medical professional can help you determine the right dosage of calcium supplements for your needs.
Calcium Magnesium Supplements
Combining calcium supplements with magnesium supplements can have numerous health benefits. Magnesium helps with calcium absorption and utilization, and it also plays a crucial role in muscle and nerve function. Therefore, taking calcium and magnesium supplements together can reduce the risk of heart disease, promote healthy bones and teeth, and improve overall health and wellness.
Calcium Carbonate Supplements
Calcium carbonate is a common type of calcium supplement that contains a high concentration of elemental calcium and is widely available over the counter. It is one of the most affordable options and is often used to treat and prevent calcium deficiency.
| Benefits | Drawbacks |
|---|---|
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Calcium Citrate Supplements
Calcium citrate is another common type of calcium supplement. Unlike calcium carbonate, calcium citrate is more easily absorbed by the body, making it a good choice for individuals who may have reduced stomach acid levels or difficulty absorbing nutrients.
Calcium citrate supplements typically contain lower amounts of calcium per dose compared to calcium carbonate supplements. However, they can still provide enough calcium to support bone health when taken at the recommended dosage.
It’s important to note that calcium citrate supplements may interact with certain medications, such as thyroid hormone replacements and aluminum-containing antacids. Always consult with your healthcare provider before taking any new supplements, including calcium citrate.
Calcium Supplements for Women
Women have a higher risk of developing osteoporosis than men, which is why calcium supplements are particularly important for women. Osteoporosis is a bone disease that causes bones to become brittle and weak, making them more prone to fractures. Women typically have less bone mass than men, and after menopause, their levels of the hormone estrogen decrease, which can further reduce bone density. This makes it crucial for women to get enough calcium in their diet or through supplementation.
Calcium supplements can help women maintain bone density and reduce the risk of fractures. The National Osteoporosis Foundation recommends that women under 50 years old get 1,000 milligrams of calcium a day, and those over 50 years old get 1,200 milligrams a day. This can be achieved through a combination of diet and supplements.
It’s important to note that women who are pregnant or breastfeeding may require higher doses of calcium. It’s best to consult with a healthcare provider to determine the appropriate dosage.
How to Take Calcium Supplements
Taking calcium supplements can provide numerous health benefits, but it’s essential to know how to take them properly to ensure optimal results and avoid side effects. Here are some tips on how to take calcium supplements:
1. Determine the Right Dosage
The recommended daily dosage of calcium supplements varies depending on age, gender, and health condition. For most adults, the standard dosage is 1000-1200 mg per day, split into two or three doses.
Note: It’s essential to talk to your doctor before starting a calcium supplement regimen to determine the right dosage for your needs.
2. Take Them with Food
Calcium supplements are best absorbed when taken with food. This helps to increase their bioavailability and reduce the risk of gastrointestinal side effects. Avoid taking calcium supplements with high-fiber foods, coffee, or tea, as they can interfere with calcium absorption.
3. Spread Your Doses Throughout the Day
It’s best to split your calcium supplement doses throughout the day, rather than taking them all at once. This helps your body to absorb and utilize calcium more effectively.
4. Consider Calcium Supplements with Vitamin D
For better calcium absorption and bone health, consider taking calcium supplements with vitamin D supplements. Vitamin D helps to regulate calcium levels in the body and improve calcium absorption. The recommended daily dosage of vitamin D is 600-800 IU per day.
5. Be Aware of Potential Side Effects
Potential side effects of taking calcium supplements include constipation, bloating, and gastrointestinal discomfort. To reduce the risk of side effects, start with a low dosage and gradually increase it over time. Drink plenty of water and get enough fiber in your diet.
Note: If you experience severe side effects or have a history of kidney stones or heart disease, talk to your doctor before taking calcium supplements.
Calcium Supplement Side Effects
While calcium supplements are generally safe and effective, there are some potential side effects to be aware of. It’s important to speak with your doctor before taking calcium supplements, especially if you have a history of kidney stones or other medical conditions.
Kidney Stones
Calcium supplements can increase the risk of kidney stones in some people, especially if they are taken in high doses. This is because excess calcium can combine with other substances in the urine, such as oxalate or phosphate, to form crystals that can clump together and create kidney stones. To reduce the risk of kidney stones, it’s important to drink plenty of water and avoid taking too much calcium at once.
Constipation
Calcium supplements can also cause constipation in some people, especially if they are taken in high doses or without enough water. This is because calcium can slow down the movement of food through the digestive system and make stools harder and more difficult to pass. To prevent constipation, it’s important to take calcium supplements with plenty of water and to increase fiber intake through foods like fruits, vegetables, and whole grains.
Interference with Medications
Calcium supplements can also interfere with the absorption and effectiveness of other medications, such as antibiotics, thyroid medications, and iron supplements. This is because calcium can bind to these medications and reduce their absorption in the body. To avoid this, it’s important to take calcium supplements at least two hours apart from other medications.
Other Side Effects
Other potential side effects of calcium supplements include nausea, vomiting, abdominal pain, and increased risk of heart disease. However, these side effects are rare and generally only occur in people who take high doses of calcium supplements.
FAQs about Calcium Supplements
Calcium supplements are a popular choice for maintaining strong bones and preventing various health conditions. While they offer numerous benefits, there are also some frequently asked questions about their use. Here are some of the common queries:
Can you take too much calcium?
Yes, taking too much calcium can lead to health problems. The recommended daily intake for adults is between 1,000 to 1,200 milligrams. Taking more than 2,500 milligrams per day can result in side effects such as constipation, nausea, and kidney stones. It’s important to follow the recommended dosage on the supplement label and consult with a healthcare provider if you have any concerns.
Do calcium supplements interact with other medications?
Yes, calcium supplements can interact with other medications, including antibiotics, thyroid hormone replacement therapy, and some osteoporosis drugs. They may decrease the effectiveness of these medications or increase the risk of side effects. It’s important to inform your healthcare provider about all the medications you are taking before starting calcium supplements.
When is the best time to take calcium supplements?
The best time to take calcium supplements depends on the type of supplement you are taking. Calcium carbonate should be taken with meals, while calcium citrate can be taken at any time. It’s important to avoid taking more than 500 milligrams at once as the body can only absorb a limited amount at a time. It’s also recommended to space out calcium supplements from other medications to avoid any potential interactions.
Do calcium supplements have any age restrictions?
No, calcium supplements can be taken by people of all ages if they are necessary. However, it’s important to note that children under the age of 18 should not take calcium supplements without a healthcare provider’s recommendation, as they may interfere with bone growth and development.
Can calcium supplements prevent osteoporosis?
Calcium supplements can help prevent osteoporosis by maintaining bone density and reducing the risk of bone fractures. However, other lifestyle factors such as exercise, a healthy diet, and not smoking also play a role in preventing osteoporosis. It’s important to consult with a healthcare provider to determine if calcium supplements are right for you.
Are there any food sources of calcium supplements?
While calcium supplements can be taken in pill form, there are also many food sources that are rich in calcium such as dairy products, leafy greens like kale and spinach, and fortified foods like orange juice and cereals. However, it may be difficult to get enough calcium from food alone, especially for those with dietary restrictions or preferences. Calcium supplements can be a convenient and effective way to supplement a healthy diet.
