Calcium supplements

Some studies suggest that calcium, along with vitamin D, may have benefits beyond bone health, it also may protecting against cancer, diabetes and high blood pressure. But evidence about such health benefits is not definitive.

Food sources provide calcium
Calcium is widely available in many foods, not just milk and other dairy foods. Fruits, leafy greens, beans, nuts, and some starchy vegetables are good sources. Such as, dairy (cow, goat, sheep); fortified plant-based milks (almond, soy, rice); cheese, yogurt, calcium-fortified orange juice; winter squash; edamame (young green soybeans); tofu, made with calcium sulfate; canned sardines, salmon (with bones); almonds; leafy greens (collard, mustard, turnip, kale, bok choy, spinach)

What happens if there is too little calcium?
If you don't get enough calcium, you could face health problems, including the following:
- Rickets, a disease in children that causes soft, weak bones.
- Osteomalacia, which causes soft bones in children and adults
- Osteoporosis, which causes weak, fragile bones and increases the risk of falls and fractures (broken bones).

The amount of calcium you need each day
It depends on your age and sex. Average daily recommended amounts are listed below in milligrams (mg).
- Birth to 6 months: 200 mg
- Infants 7–12 months: 260 mg
- Children 1–3 years: 700 mg
- Children 4–8 years: 1,000 mg
- Children 9–13 years: 1,300 mg
- Teens 14–18 years: 1,300 mg
- Adults 19–50 years: 1,000 mg
- Adult men 51–70 years: 1,000 mg
- Adult women 51–70 years: 1,200 mg
- Adults 71 years and older: 1,200 mg
- Pregnant and breastfeeding teens: 1,300 mg
- Pregnant and breastfeeding adults: 1,000 mg

Check up bone health
The health of your bones is measured with a bone mineral density test, which will tell whether your bones are healthy and strong or weak and thin. Some studies have found that calcium supplements with or without vitamin D increase bone mineral density in older adults, but others do not. In addition, it is not clear whether calcium supplements help prevent fractures. More research is needed to better understand whether consuming more calcium from food or supplements improves bone health in older adults.

Groups of people susceptible to calcium deficiency
1. Children are in pubertyExperts have evaluated and concluded that children in puberty are the ones who need calcium supplementation to help their bodies grow in height and develop healthy bones and teeth.

2. People over 30 years oldAfter about age 30, bones slowly lose calcium. In middle age, bone loss speeds up and can lead to weak, fragile bones (osteoporosis) and broken bones. Although bone loss is more common in women, it can affect men too.

3. Pregnant womenDuring pregnancy, calcium needs fluctuate around 1200mg/day. If during pregnancy the mother is calcium deficient, although there is a release of calcium compounds in the bones released into the blood to meet the need, this response is only limited. This will lead to the fetus being unable to avoid negative effects such as: growth retardation, congenital rickets, congenital wheezing, and bone deformities.

4. Women during lactationFor women who are breastfeeding, their calcium needs are about 1,300mg/day. If calcium is lacking, breast milk will be of poor quality; 100 ml of milk does not contain at least 34 mg of calcium. Therefore, the child will lack calcium, and the mother will notice signs that the child will be easily startled, sleep restlessly, cry or have seizures. Symptoms of calcium deficiency will appear more and more clearly, from a few days, weeks or 1 month after giving birth. Therefore, during this period, mothers should pay attention to supplementing calcium regularly through milk, calcium-rich foods or using natural organic calcium sources to ensure the child's daily calcium needs. Avoid calcium deficiency during this period.

5. Postmenopausal womenWomen often have smaller bone structures than men and bone density is not as high as men. Furthermore, women also have to carry out the noble vocation of being a mother. Every time they give birth, the quality of bones in the body also decreases a lot. Some recent studies show that, for adult women, supplementing the amount of calcium per day is only half the amount of calcium the body needs. Especially after menopause, estrogen levels - the hormone that helps protect bones - are lost, and calcium also decreases significantly, making the risk of calcium deficiency even more serious.

6. VegansMilk and dairy products are extremely rich sources of calcium, but vegans often do not use them. So they need to supplement calcium from food twice as much as normal people. They can supplement calcium-rich plant foods such as cruciferous vegetables, soybeans, and some fruits such as oranges and figs.

7. People with lactose intolerancePeople with lactose intolerance are also classified as vulnerable to calcium deficiency because this group of people often cannot consume large amounts of unfermented dairy products. Therefore, they need advice from a doctor about a reasonable diet to supplement daily calcium intake.

8. People who often smokeCigarettes contain carcinogens, and they will hinder the body's absorption of calcium. For people who have a habit of smoking, calcium supplementation needs to be given much more importance. Because the more you smoke, the higher your risk of osteoporosis.

Do calcium supplements have risks?
Calcium supplements aren't for everyone. For instance, if you have a health condition that causes excess calcium in your bloodstream (hypercalcemia), you should avoid calcium supplements. It's not definitive, but there may be a link between high-dose calcium supplements and heart disease. The evidence is mixed and more research is needed before doctors know the effect calcium supplements may have on heart attack risk.

A similar controversy surrounds calcium and prostate cancer. Some studies have shown that high calcium intake from dairy products and supplements may increase risk, whereas another more recent study showed no increased risk of prostate cancer associated with total calcium, dietary calcium or supplemental calcium intakes.

Until more is known about these possible risks, it's important to be careful to avoid excessive amounts of calcium. As with any health issue, it's important to talk to your doctor to determine what's right for you.

Types of calcium supplements
Several different kinds of calcium compounds are used in calcium supplements. Each compound contains varying amounts of calcium — referred to as elemental calcium. Common calcium supplements may be labeled as:
- Calcium carbonate (40% elemental calcium)
- Calcium citrate (21% elemental calcium)
- Calcium gluconate (9% elemental calcium)
- Calcium lactate (13% elemental calcium)
The two main forms of calcium supplements are carbonate and citrate. Each has benefits and downsides. Calcium carbonate supplements tends to be the best value, because they contain the highest amount of elemental calcium (about 40% by weight). Because calcium carbonate requires stomach acid for absorption, it's best to take this product with food. Most people tolerate calcium carbonate well, but some people complain of mild constipation or feeling bloated.

Calcium citrate supplements are absorbed more easily than calcium carbonate. They can be taken on an empty stomach and are more readily absorbed by people who take acid-reducing heartburn medications. But because calcium citrate is only 21% calcium, you may need to take more tablets to get your daily requirement.

In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain. This information is important if you have any health or dietary concerns.

Choosing calcium supplements
According to expert advice, the ideal way to get the nutrients you need to stay health is from food. However, there are cases that calcium supplementation is needed to meet the amount needed by the body. If that is your case, you need to consult your doctor and consider the following factors:

1. Amount of calciumElemental calcium is important because it's the actual amount of calcium in the supplement. It's what your body absorbs for bone growth and other health benefits. The Supplement Facts label on calcium supplements is helpful in determining how much calcium is in one serving. As an example, calcium carbonate is 40% elemental calcium, so 1,250 milligrams (mg) of calcium carbonate contains 500 mg of elemental calcium. Be sure to note the serving size (number of tablets) when determining how much calcium is in one serving.

2. TolerabilityCalcium supplements cause few, if any, side effects. But side effects can sometimes occur, including gas, constipation and bloating. In general, calcium carbonate is the most constipating. You may need to try a few different brands or types of calcium supplements to find one that you tolerate the best.

3. What prescriptions you takeCalcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics and calcium channel blockers. Depending on your medications, you may need to take the supplement with your meals or between meals. Ask your doctor or pharmacist about possible interactions and which type of calcium supplement would work for you.

4. Quality and costManufacturers are responsible for ensuring that supplements are safe and claims are truthful. Some companies have their products independently tested by U.S. Pharmacopeial Convention (USP), ConsumerLab.com (CL) or NSF International. Supplements that bear the USP, CL or NSF abbreviation meet voluntary industry standards for quality, purity, potency, and tablet disintegration or dissolution. Different types of calcium supplements have different costs. Comparison shop if cost is a factor for you.

5. Supplement formCalcium supplements are available in a variety of forms, including tablets, capsules, chews, liquids and powders. If you have trouble swallowing pills, you may want a chewable or liquid calcium supplement.

6. AbsorbabilityYour body must be able to absorb the calcium for it to be effective. All varieties of calcium supplements are better absorbed when taken in small doses (500 mg or less) at mealtimes. Calcium citrate is absorbed equally well when taken with or without food and is a form recommended for individuals with low stomach acid (more common in people over 50 or taking acid blockers), inflammatory bowel disease or absorption disorders.

If you are taking calcium supplements for osteoporosis
After a diagnosis of osteoporosis, your physician may prescribe over-the-counter calcium supplements. However, there are several points to consider when using calcium supplements.

First, clarify with your physician how much total calcium you should take daily. This amount includes calcium from food and supplements. The RDA for adults is between 1,000-1,200 mg daily, depending on age. Taking more than 2,000 mg daily is not recommended for adults even with osteoporosis, as this can potentially lead to other health problems. It is not recommended to take more than 1,200 mg daily, even with a diagnosis of osteoporosis.

Taking too high an amount of calcium at one time, particularly from a supplement, can actually lower the absorption of the mineral. It is best to take no more than 500 mg at one time. If you are prescribed more than that, take each dose at least 4 hours apart. So if you are prescribed 1000 mg of calcium daily, you might take a 500 mg supplement with breakfast and then again at night with dinner.

The two most common types of calcium supplements are in the form of calcium carbonate and calcium citrate. The carbonate form needs to be broken down by stomach acid before it can be absorbed, so it is usually taken with food; the citrate form does not require stomach acid and can be taken without food.

If you are unsure about how much calcium you are getting from the diet, consult with a registered dietitian. You would subtract the estimated amount of calcium from food from the RDA or prescribed amount by your doctor; the remaining can be taken as a supplement. If you are eating a very high calcium diet f (e.g., several servings of dairy milk or fortified milk, cheese, tofu, etc. daily), inform your doctor so they can estimate that amount into your calcium prescription.

Compiled and penned by Crocus Media