How to Select the Best Calcium Supplement: An Essential Buying Guide for Your Health and Wellness Journey

How to choose the right calcium supplement: A buying guide

Your needs, how you want to take the supplement, and any underlying medical concerns will all play a role in selecting the best calcium supplement. 

One of the key minerals required by the body for strong bones and teeth is calcium. Although calcium can be obtained through diet, many people are generally lacking in the mineral. Your healthcare professional may recommend calcium supplements to aid with that. If you are unsure of the type of calcium supplements you should take, these are frequently a hassle-free option. Given the wide range of dosages and variations on the market, it could be simple to become confused and take the incorrect one. In case you're unsure if you have to use a calcium supplement or not, which one should you go for, how much of it should you take, let us try and answer all of these questions for you.

What is a calcium supplement?

According to dietitian Veena V., a calcium supplement provides an extra dose of calcium for people who might not get enough from their diet. Calcium is a vital mineral that aids in the development and maintenance of healthy bones and teeth. It is also essential for heart health, muscular contraction, and nerve transmission. People in low- and middle-income nations are more at risk for poor calcium consumption, according to a study published in the Annals of the New York Academy of Sciences. Additionally, it says that a large number of people in high-income nations do not adhere to suggestions. Despite other conditions, heart issues might result from a calcium deficiency.

How to calculate calcium requirement?

Age, sex, and stage of life must all be taken into account when calculating calcium needs. Adults should take 1000 mg daily, with women over 50 and men over 70 needing 1200 mg, according to the US National Institutes of Health. According to Veena, "speaking with a healthcare professional can assist in identifying individual needs based on dietary intake and health status." See how much calcium is needed to build stronger bones..

How do you know you have a calcium deficiency?

Muscle contractions, irregular heartbeat, exhaustion, and brittle nails are a few symptoms of calcium shortage. Examine the further signs of a calcium insufficiency. However, taking calcium supplements is not necessary if you only have a calcium shortage. For an accurate diagnosis, it is best to get in touch with a physician.

Who should consider taking calcium supplements?

Since their diets don't contain adequate natural sources of calcium, some people may need to take supplements. These consist of:

• Women who are postmenopausal
• Individuals with dairy allergy or lactose intolerance
• Vegetarians
• Osteoporosis patients
• People who consume diets heavy in salt or protein, which may increase the amount of calcium excreted by the body
• People with illnesses like Crohn's disease or inflammatory bowel disease that impair their body's capacity to absorb calcium
• People who are receiving long-term corticosteroid treatment and may have a history of gastric bypass surgeryIn any instance, it is imperative to carefully analyze the requirement by consulting a physician prior to beginning supplements.

How to Select the Best Calcium Supplement: An Essential Buying Guide for Your Health and Wellness Journey

There are different kinds of calcium supplements in the market. 

1. Calcium Citrate

Suitable for elderly persons and people with low stomach acid, calcium citrate is more readily absorbed than calcium carbonate and can be taken with or without meals. According to a study that was published in Advances in Food and Nutrition Research, calcium citrate helps individuals maintain and consolidate their bone mass. 

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2. Calcium Carbonate

Calcium supplement types

The market offers a variety of calcium supplement types.
The most popular and affordable type of calcium is this one. For optimum absorption, it is best taken with food. The dosage recommendations are based on your individual needs, according to studies released by StatPearls. However, the daily dosage should not exceed 500 mg. 

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3. Calcium Gluconate and Calcium Lactate

Since these calcium forms are less concentrated, higher dosages are needed to produce the same results. A study that was published in Pharmacology, Toxicology and Pharmaceutical Science states that 1 g of calcium lactate yields 6.5 mEq, or 13% calcium. One gram of calcium gluconate yields 4.5 mEq, and it includes 9% calcium.

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4. Calcium phosphate

In terms of absorption, this is comparable to calcium citrate; however, it offers extra phosphate, which is also good for bones. It has phosphorus and calcium in it. 

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How to choose the right calcium supplement?

Choosing the right calcium supplement would depend on a variety of factors

1. Absorption Rate

Veena advises using a supplement such as calcium citrate if you have low stomach acid or problems with absorption. Additionally, it's important to know which calcium supplements should be taken with or without meals. The stomach releases acid when calcium is taken with food, aiding in the supplement's breakdown. According to the New York State Department of Health, it slows down to enable the intestines to absorb more if taken without food.

2. Cost

If you are prescribed calcium supplements, they will be an ongoing expense. Therefore, it's critical to select the choice that best suits your needs and is the most economical. According to Veena, "calcium carbonate is typically the most economical."

3. Tolerability

According to Veena, it's critical to choose a calcium supplement that minimizes gastrointestinal adverse effects, like calcium citrate. According to a study that was published in Aging Clinical and Experimental Research, the optimum course of action for elderly osteopenic individuals was to supplement with calcium citrate.

4. Dietary needs

Selecting a supplement that enhances your diet and taking your dietary intake into account is crucial. It is important to avoid consuming too much or too little calcium in your diet.

5. Allergies and Intolerances

Ensure the supplement is free from allergens or additives that you may react to. If you are suffering from any underlying health conditions then consulting your healthcare professional is recommended.

What are the risks of taking calcium supplements?

Hypercalcemia (high blood calcium levels) and kidney stones can result from consuming too much calcium. "High calcium intakes may raise the risk of certain heart disease conditions, such as heart attacks and strokes, and may be associated with an increased risk of prostate cancer," Veena explains. Additionally, excessive supplementation may hinder the absorption of other vital minerals, such as iron and magnesium. It's critical to adhere to dosage recommendations and seek medical advice.

FAQs

When is the right time to take a calcium supplement?

While calcium citrate can be taken with or without food, calcium carbonate supplements should be taken with meals to improve absorption. For optimal absorption, calcium should be taken in dosages of 500 mg or less throughout the day.

How many calcium supplements can you take in a day?

The total daily intake from supplements and diet should not exceed the upper limit of 2000-2500 mg for adults to avoid adverse effects. Typically, supplements are taken in doses of 500-600 mg, two to three times a day, but exact dosages should be tailored to individual needs.

Can you mix calcium supplements with other supplements?

The absorption of some supplements, including iron and zinc, may be hampered by calcium. These supplements should be taken at a different time of day than calcium supplements. To help with calcium absorption, vitamin D and calcium are frequently given combined.