As we age, maintaining good bone health becomes increasingly important. Calcium is a critical nutrient that helps build and maintain strong bones and supports other important bodily functions. Unfortunately, many people don't get enough calcium in their diets, leading to weakened bones and other health issues.
For these individuals, calcium supplements can effectively ensure they're getting the calcium they need to maintain optimal health.
Today, we'll take a closer look at the best calcium supplements, helping you decide which supplement is right for you.
Why Calcium is Important for Bone Health
Calcium is a vital mineral for bone health, with 99% of the body's calcium stored in bones and teeth. Calcium helps support strong bones by providing the structural integrity they need to withstand weight and stress. When calcium levels dip too low, bones become brittle, more easily fractured, and misshapen.
Studies suggest that those who lack adequate dietary calcium are at greater risk for osteoporosis, a degenerative joint condition characterized by weak and porous bones. It is important to supplement diets with the best calcium supplements to keep bones strong and healthy.
These supplements provide optimal absorption of essential minerals like calcium and Vitamin D into the body, which helps build stronger bones. Many calcium supplements also contain other beneficial minerals such as magnesium, potassium, phosphorus and zinc to help support bone density and strength over time.
Different Types of Calcium Supplements
When choosing the calcium supplement for bone health, it is important to consider the different types of supplements available.
Calcium carbonate, calcium citrate, and calcium gluconate are all popular forms of supplementation. Each type has unique characteristics and benefits, so it is important to understand these differences to choose the right supplement for your needs.
- Calcium carbonate is known for being an inexpensive option and calcium carbonate is often recommended for those with sensitive stomachs.
- Calcium citrate has a higher absorption rate than calcium carbonate, making calcium citrate ideal for individuals who have difficulty digesting supplements.
- Lastly, calcium gluconate provides a more balanced supplementation to help prevent deficiencies in other essential minerals.
The most common form of calcium supplement available is calcium citrate, which provides an absorbable form of this mineral and can help support bone health. Calcium citrate supplements are particularly beneficial for those who have difficulty absorbing other forms of calcium, such as those with low stomach acid or lactose intolerance.
Additionally, it is important to consider taking the correct dosage per serving, as too much can cause adverse effects and potential risks.
How to Choose the Best Calcium Supplement
The recommended dosage of calcium supplements can vary depending on your age and other factors. For most adults, the recommended daily intake is between 1,000 and 1,200 mg of elemental calcium per day.
However, not all calcium supplementation are created equal. Choosing the right one requires careful consideration.
Factors
- The form of delivery (i.e., pill or liquid),
- Bioavailability (how much of the nutrient is absorbed by the body),
- Dosage amount (how much calcium should you consume)
- Potential side effects should all be considered when selecting the best supplement for your needs.
TIPS
Additionally, speaking with your doctor before starting any new calcium supplements regimen may be beneficial to determine what's best for you.
Remember that while calcium supplements can be a helpful way to ensure you're getting enough of this important nutrient, they should never be a substitute for a healthy, balanced diet rich in calcium-rich foods like dairy products, leafy greens, and fortified foods.
Best Practices for Taking Calcium Supplements
Calcium supplements is a great way to maintain healthy bones and prevent osteoporosis. Understanding the best practices for taking calcium carbonate supplements is important, as they can significantly affect your health. There are a few tips to keep in mind when taking calcium supplement.
Take calcium with meals and vitamin d3
First and foremost, taking calcium with vitamin d and meals containing fat or protein is recommended, as this increases its absorption rate.
Avoid taking calcium alongside other vitamins
Additionally, you should avoid taking calcium alongside other vitamins and minerals as they may interfere with each other's absorption rates.
Don't exceed the recommended daily dose
Lastly, ensure you are not exceeding the recommended daily dose of calcium – too much of it can cause adverse side effects such as kidney stones.
Potential Risks and Side Effects
When considering taking calcium supplements for bone health, it is important to be aware of their potential risks and side effects.
Bloating and even kidney stones
Too much calcium can lead to constipation, bloating, and even kidney stones. It is, therefore, important to select a quality supplement from a reputable brand and take only the recommended or low dose calcium supplement.
Natural sources are still preferred
Dietary calcium found in natural sources like dairy products, vegetables, and legumes is preferable over supplements because it provides essential vitamins and minerals not found in supplements alone.
If dietary sources do not provide enough calcium, choosing a high-quality supplement can help ensure proper levels are reached without exceeding safe limits. Additionally, consulting with your healthcare provider before starting any supplementation plan will help avoid unforeseen complications or interactions.
Calcium-Rich Foods
Calcium plays a major role in maintaining the health of our bones, and consuming adequate amounts can help stave off osteoporosis. Thankfully, plenty of delicious calcium-rich foods can easily be incorporated into your diet to supplement your calcium intake.
Dairy products like:
- Milk;
- Yogurt;
- Cheese;
- Kefir
They are excellent sources of calcium and contain other essential vitamins and minerals.
Other great options include fortified plant-based milk, such as
- Almond or coconut milk;
- Sardines;
- Canned salmon with bones;
- Edamame;
- Tofu made with calcium sulphate;
- White beans;
- Bok choy;
- Broccoli.
Additionally, some breakfast cereals are fortified with calcium for added convenience.
Sum Up
Calcium is an essential mineral for our bones and overall well-being. A lack of calcium in the diet can lead to weakened bones, increased risk for fractures, and conditions like osteoporosis. To ensure you're getting enough calcium, eating a balanced diet that includes foods rich in this nutrient is important.
Adding calcium supplements to your daily routine is a great way to ensure you get the essential mineral needed for strong bones and overall health. As part of a balanced diet, calcium tablets helps promote healthy muscle, nerve and heart function. Calcium supplements can help maintain healthy blood pressure levels and aid digestion.
Calcium is best absorbed when taken with meals containing fat or protein. It is important to avoid taking calcium alongside other vitamins and minerals as they can interfere with each other's absorption rates.
Lastly, ensure not to exceed the recommended daily dose of calcium to avoid potential side effects such as constipation, bloating, and even kidney stones. With the right information and an awareness of potential risks, choosing a right dietary supplements can help you easily reach your health goals.
