Calcium is an essential mineral that is critical for maintaining healthy bones and teeth, as well as proper muscle function, nerve transmission, and blood clotting. Despite the availability of calcium in a variety of foods such as dairy products, dark green vegetables, nuts and seeds, some people may find it difficult to consume enough calcium-rich foods to meet their daily recommended intake. In such cases, calcium supplements can be a convenient way to help meet daily calcium needs.
What are calcium supplements?
Calcium supplements are dietary supplements that contain various forms of calcium, including calcium carbonate, calcium citrate, calcium gluconate, and others. They’re available in many forms such as capsules, tablets, and chews.
How do calcium supplements work?
Calcium supplements work by providing additional amounts of calcium to the body. When calcium intake from food is not sufficient, calcium supplements can help to ensure that the body has the calcium it requires to maintain healthy bones and other functions.
Who needs calcium supplements?
People of all ages need calcium to maintain healthy bones and teeth. However, some individuals may be at an increased risk of calcium deficiency due to various factors such as age, dietary restrictions, and medical conditions. These people may benefit from calcium supplements:
– Women over age 50 who are postmenopausal
– Individuals who are lactose intolerant or who consume diets that are low in calcium
– Those with certain medical conditions that affect calcium absorption, such as Crohn’s disease
– Individuals taking certain medications that affect calcium absorption, such as corticosteroids
What are the types of calcium supplements?
There are various types of calcium supplements available, including:
– Calcium carbonate: This is the most common form of calcium supplement. It contains 40% elemental calcium and is commonly found in antacids.
– Calcium citrate: This form is more easily absorbed by the body. It contains 21% elemental calcium.
– Calcium phosphate: This form is the most used in food and drinks. It contains around 39% elemental calcium.
What is the recommended daily intake of calcium?
The recommended daily intake of calcium varies by age and gender. Adults aged 19-50 require 1000mg of calcium per day, while older adults require 1200mg per day.
What are the benefits of calcium supplements?
– Maintain healthy bones and teeth.
– Prevent osteoporosis.
– Regulate heart rhythms.
– Lower high blood pressure.
– Relieve premenstrual symptoms.
What are the side effects of calcium supplements?
Excessive intake of calcium supplements may lead to constipation, bloating and gas. Additionally, individuals who consume high amounts of calcium over long periods of time may be at an increased risk of kidney stones.
Can I take calcium supplements with other medications?
Several medications can interact with calcium supplements, including certain antibiotics, blood pressure medications, and calcium channel blockers. It is always advisable to consult with a healthcare professional before taking calcium supplements alongside other medications.
What are the best ways to take calcium supplements?
– Take calcium supplements with food to enhance absorption.
– Avoid taking multiple calcium supplements at once to ensure better absorption.
– It is recommended to divide the daily intake of calcium supplements into two or more doses throughout the day.
What foods are high in calcium?
There are many foods that are rich in calcium, including:
– Dairy products such as milk, yogurt, and cheese.
– Dark green leafy vegetables such as broccoli, collard greens, and kale.
– Fortified foods such as tofu, soy milk, and breakfast cereals.
– Nuts and seeds such as almonds, sesame seeds, and chia seeds.
Conclusion
Calcium supplements can be a convenient way to maintain healthy bones and teeth. However, it is important to consume calcium supplements in moderation and in conjunction with a healthy diet. Consult with a healthcare professional to determine whether calcium supplements are appropriate for your needs.
FAQs
1. What happens if I take too much calcium?
Taking excessive amounts of calcium supplements can lead to constipation, bloating and gas. Long-term excessive intake may increase the risk of developing kidney stones.
2. How long does it take for calcium supplements to work?
Calcium supplements may take several weeks to months to produce a measurable effect on bone density.
3. Can I take calcium supplements on an empty stomach?
Calcium supplements should be taken with food to enhance their absorption and reduce the risk of side effects such as constipation and bloating.
4. Can calcium supplements interact with other medications?
Certain medications can interact with calcium supplements, including antibiotics and blood pressure medications. Consult with a healthcare professional before taking calcium supplements alongside other medications.
5. Can I get enough calcium from my diet?
Many foods contain calcium, including dairy products, dark green leafy vegetables, nuts and seeds. However, some people may find it difficult to consume enough calcium-rich foods to meet their daily recommended intake, in which case calcium supplements can be a convenient way to supplement their intake.
