Calcium is a nutrient that is necessary for strong bones, teeth, and other body tissues. It is the most common mineral in the body. It is also used for high blood pressure and cancer and also for many other conditions. But do you have any idea about calcium supplement facts? Let’s know about it!
What is Calcium Supplements?
Calcium supplements are dietary supplements containing calcium, essential for bone health, muscle function, nerve transmission, and hormone secretion. They are recommended for individuals with deficiencies, osteoporosis risk, pregnant women, and older adults. They come in various forms and are available over the counter. Consult a healthcare professional for dosage and potential side effects.
Does Everyone Need Calcium Supplements?
Studies say that 99% of your body’s calcium is stored only in your bones and teeth. And one percent of your body’s calcium is found in your blood. Many doctors believe that taking calcium supplements helps patients regain their bone health. And it is very much advised for the post-menopausal women and also for the older people.
Maintaining the proper blood calcium level is necessary to support your body’s critical functions like maintaining your heartbeat. If you have enough calcium from the foods you eat, then you don’t need to take supplements. It is only necessary if your dietary intake is too low. The average level of calcium intake should be 600 mg per day. Taking extra calcium also helps the bones rebuild and stay strong always.
The Benefits of Calcium
Everybody needs calcium to build or rebuild and maintain stronger bones. Some studies suggest that calcium supplements, along with vitamin D, may help protect you against cancer, diabetes, and high blood pressure. Before considering it, be sure you understand how much calcium you need and which type of supplements you should take.
How do I Choose a Calcium Supplement?
Calcium supplements may contain different calcium compounds like calcium carbonate, calcium citrate malate, calcium lactate, tricalcium phosphate, and others. Calcium citrate is an exception that can be taken with or without food. But when you take supplements with food, it helps you slow down the movement of the calcium in the intestine to allow more time for the calcium to be absorbed. So, it is the best choice to take calcium supplements with your food.
In the process of choosing the right supplement for you, you need to consider how you intend to take the supplements properly. Calcium supplements are available in many forms, such as liquid, powder, chewable, and even tablets.
Some of the Foods That Are Rich in Calcium
- Milk
- Yogurt
- Tofu
- Canned Fish
- Nuts and Seeds
- Sardines and Canned Salmon
- Beans and Lentils
Why Dietary Calcium Is Better than Supplements?
Anyhow, dietary calcium has been shown to have a greater impact on bone rebuilding than supplement calcium. This is because of absorption with meals and the tendency of people to intake smaller amounts more frequently, which is ideal for the body’s method of absorption.
Who Should Take?
Individuals aged 19 to 50 are advised to ensure their daily calcium intake, combining both dietary sources and supplements, does not exceed 2500 mg. For those over 50, the recommended maximum daily intake is 2000 mg. While dietary calcium is generally considered safe, excessive calcium supplementation may pose health risks.
In a study conducted in 2016, 42 pregnant individuals were administered supplements containing both calcium and vitamin D. The study observed improvements in various metabolic markers, such as blood pressure and indicators of inflammation, among the participants.
Is there any SIDE EFFECTS of Eating Calcium
Obtaining calcium from food sources is typically safe for most individuals. It’s a crucial mineral for bone health and various bodily functions. However, there can be side effects associated with consuming an excess amount of calcium, particularly from supplements. Here’s a breakdown of what to know:
Digestive issues:
High calcium intake, especially from supplements, can cause constipation, gas, bloating, and stomach upset, which is the most common side effect.
Kidney stones:
Studies suggest a possible link between high calcium intake (especially from supplements) and an increased risk of kidney stones in some individuals [1].
High blood calcium (hypercalcemia):
This is a rare but serious condition caused by excessive calcium levels in the blood. Symptoms can include nausea, vomiting, weakness, fatigue, confusion, and bone pain.
Important points to consider:
Daily recommended intake: The recommended daily intake (RDI) of calcium varies depending on age. Adults typically need around 1,000mg to 1,200mg per day [2].
Dietary sources: Many foods are naturally rich in calcium, including dairy products, leafy green vegetables, nuts, seeds, and tofu. Getting calcium through food is generally the preferred way to meet your needs.
Supplements: If you’re considering calcium supplements, talk to your doctor first. They can advise on the appropriate dosage based on your individual needs and health factors.
Common Types of Calcium Supplements
Calcium Carbonate:
This affordable calcium supplement is popular but may not be suitable for everyone due to its need for stomach acid absorption.
Calcium Citrate:
This supplement is well-absorbed by individuals with low stomach acid and is an excellent alternative to calcium carbonate.
Calcium Phosphate:
It is naturally present in bones and teeth and is well-absorbed by the body.
Calcium Malate:
This supplement, combining malic acid, may enhance absorption and be gentler on the stomach compared to other calcium forms.
Conclusion
Calcium is an important mineral that your body needs daily. However, one has to be careful about taking supplements as it can cause many health problems. Also taking calcium in the supplement form cannot be absorbed properly by your body. So it is always better to go naturally by taking it through our daily diet. Hope this blog helps you!!!
