Calcium is an essential mineral that is vital for bone and teeth health. It is also needed for proper muscle and nerve function and blood clotting. In fact, 99% of the calcium in our bodies is stored in our bones and teeth. The remaining 1% is found in our blood and is essential for the functioning of the body.
What are calcium supplements?
Calcium supplements are pills or capsules that contain calcium in various forms such as calcium carbonate, calcium citrate, calcium gluconate, calcium lactate, and calcium phosphate.
Why take calcium supplements?
Calcium supplements are widely used to help meet the daily calcium requirements of the body. People who do not get enough calcium from their diet can benefit from calcium supplements. Calcium supplements are also used to help prevent and treat osteoporosis, a condition that weakens bones and increases the risk of fractures.
How much calcium do you need?
The body requires different amounts of calcium at different stages of life. The following are the recommended daily calcium intakes:
- Children aged 1 to 3 years: 700 mg
- Children aged 4 to 8 years: 1,000 mg
- Children aged 9 to 18 years: 1,300 mg
- Adults aged 19 to 50 years: 1,000 mg
- Women aged 51 to 70 years: 1,200 mg
- Men aged 51 to 70 years: 1,000 mg
- Adults aged 71 years and older: 1,200 mg
What are the sources of dietary calcium?
Calcium is naturally found in various foods such as dairy products, leafy green vegetables, nuts, seeds, and fish such as salmon and sardines.
Can you get too much calcium?
Yes, it is possible to get too much calcium. Consuming high levels of calcium supplements can lead to hypercalcemia, a condition in which the calcium levels in the blood are too high. Symptoms of hypercalcemia include nausea, vomiting, constipation, and kidney stones.
What are the types of calcium supplements?
There are various types of calcium supplements available in the market. The most common types are:
- Calcium carbonate
- Calcium citrate
- Calcium gluconate
- Calcium lactate
- Calcium phosphate
Which calcium supplement is the best?
There is no single best calcium supplement. The type of calcium supplement you choose depends on your individual needs. Calcium carbonate is the most common and cheapest form of calcium supplement. It is absorbed better when taken with food. Calcium citrate is more expensive but can be taken on an empty stomach. Calcium gluconate and lactate are less concentrated forms of calcium and are not used as often. Calcium phosphate is used in people with low levels of phosphate in the blood.
How to choose a calcium supplement?
When choosing a calcium supplement, it is important to look at the amount of elemental calcium it contains. This is the amount of calcium actually available for the body to use. It is also important to consider the cost, ease of absorption, and any other health conditions or medications that may affect calcium absorption.
How to take calcium supplements?
Calcium supplements should be taken with food for better absorption. It is also important not to take more than the recommended amount of calcium supplements as this can lead to negative side effects such as constipation and kidney stones. It is also important to note that calcium supplements should be taken at least 2 hours apart from iron supplements as they can interfere with each other’s absorption.
Are there any side effects of calcium supplements?
Calcium supplements can have minor side effects such as constipation, bloating, and gas. Calcium supplements can also interact with certain medications such as antibiotics, thyroid medication, and some blood pressure medications. It is important to talk to your doctor before starting any new calcium supplements if you are taking any medications.
What are the benefits of taking calcium supplements?
Calcium supplements can help to meet the daily calcium requirements of the body and prevent and treat osteoporosis. Calcium supplements have also been shown to help lower blood pressure and reduce the risk of certain cancers such as colon cancer.
What are the alternatives to taking calcium supplements?
The best sources of calcium are from dietary sources such as dairy products, leafy green vegetables, nuts, seeds, and fish. Incorporating these foods into your diet can help you meet your daily calcium needs. Vitamin D is also important for calcium absorption and can be obtained from exposure to sunlight, fortified foods, and supplements.
Conclusion
Calcium supplements are widely used to meet the daily calcium requirements of the body and prevent and treat osteoporosis. There are various types of calcium supplements available, and the best type for you depends on your individual needs. Calcium supplements can have minor side effects and can interact with certain medications. It is important to talk to your doctor before starting any new calcium supplements if you are taking any medications.
FAQs
1. Can calcium supplements help prevent osteoporosis?
Yes, calcium supplements can help to prevent and treat osteoporosis.
2. Are there any side effects of calcium supplements?
Calcium supplements can have minor side effects such as constipation, bloating, and gas.
3. Can you get too much calcium from supplements and food?
Yes, it is possible to get too much calcium from supplements and food. Consuming high levels of calcium supplements can lead to hypercalcemia, a condition in which the calcium levels in the blood are too high.
4. What are the best dietary sources of calcium?
The best dietary sources of calcium are dairy products, leafy green vegetables, nuts, seeds, and fish such as salmon and sardines.
5. What is the recommended daily calcium intake?
The recommended daily calcium intake varies depending on age and gender. Adults aged 19 to 50 years require 1,000 mg of calcium per day.
6. Who should take calcium supplements?
People who do not get enough calcium from their diet can benefit from calcium supplements. Women over the age of 50 and men over the age of 70 are at a higher risk of osteoporosis and may benefit from calcium supplements.
7. Do calcium supplements interact with medications?
Calcium supplements can interact with certain medications such as antibiotics, thyroid medication, and some blood pressure medications. It is important to talk to your doctor before starting any new calcium supplements if you are taking any medications.
8. What is the best type of calcium supplement?
There is no single best type of calcium supplement. The type of calcium supplement you choose depends on your individual needs.
9. Can calcium supplements help lower blood pressure?
Calcium supplements have been shown to help lower blood pressure.
10. What is the role of vitamin D in calcium absorption?
Vitamin D is important for calcium absorption and can be obtained from exposure to sunlight, fortified foods, and supplements.
