Calcium is a mineral found in many foods. Getting enough of it is important because your body can’t make it.
No matter your age, adequate intake of calcium remains a priority because it’s lost daily through your skin, nails, hair, and sweat, urine and feces. Therefore it needs replacement. If not, your body will mine it out of your bones to perform its other crucial functions. Thus, making your bones weaker and easier to break.
Experts recommendation for adults is 1,000 to 1,200 mg per day. Foods containing calcium naturally is your best source, and calcium-fortified foods like orange juice, bread, cereals, etc. is a good food source alternative. Additional calcium supplementation helps ensure you meet your daily requirement.
Calcium exists in nature only in combination with other substances. You may notice that several different calcium compounds are used in supplements, such as:
- calcium citrate
- calcium carbonate
- calcium phosphate
These compounds contain different amounts of the actual calcium in the supplement. As such, it is important to read the label carefully to determine how much elemental calcium is in it.
Calcium supplements come in an extensive range of preparations and strengths. The “best” supplement is the one that meets your needs.
Some other key factors about calcium supplements to consider are:
- Purity: Look for labels that state “purified” or have the USP symbol. Avoid calcium from unrefined oyster shell, bone meal, or dolomite without the USP symbol, because it may contain high levels of lead or other toxic metals.
- Absorbability: You can discover how well it dissolves by placing it in a small amount of warm water for 30 minutes, stirring occasionally. If it doesn’t dissolved here, it probably won’t where its needed, in your stomach. You can save yourself this trouble by purchasing a chewable or liquid type because these are broken down ahead of stomach entry.
- Tolerance: Some calcium supplements may cause gas or constipation. If building up to your desired supplementation amount and/or a dietary fiber increase do not resolve this problem, then you may want to head back and get another form of calcium. It might take several tries to get it right, so test run with smaller bottles.
- Calcium Interactions: It is important to consult your doctor or pharmacist about possible interactions between your medications and calcium supplements.
Calcium, whether from food or supplements, it’s absorbed best by the body when taken several times a day in amounts of 500 mg or less. However, taking it once is better than not at all.
Calcium carbonate is absorbed best when taken with food. Calcium citrate can be taken anytime. Calcium and vitamin D do not need to be taken together in order to be absorbed.
Getting enough calcium, by diet or by supplement, is only the start for protecting your bones. Exercise and a healthy lifestyle fall into this equation as well.
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