Understanding Calcium and Calcium Supplements

As a person with dairy intolerances, irritable bowel syndrome and a sensitive digestive system, I have always needed an extra boost of calcium to my daily diet. A well-balanced diet is the best way to get enough calcium but for those whose diets may fall short, a calcium supplement could be a good option. It's important, however, to understand how much calcium you need, the pros and cons of taking supplements as well as which supplement is best-suited to your needs.

Benefits of calcium: The body needs calcium to keep bones strong and healthy. The body doesn't produce calcium on its own so we need to get it from other sources. When the body is deficient of calcium over a long period of time, it can lead to other health issues related to having weak bones such as children not reaching potential adult height, vulnerability to bone fractures and osteoporosis. According to MayoClinic.com, ongoing research has suggested that calcium and vitamin D also help to prevent certain kinds of cancer, diabetes and high blood pressure.

How much calcium do you need?: Calcium is found naturally in many foods including dairy, dark green leafy vegetables, fish, and calcium-fortified foods such as soy products, cereal and juice. If you aren't eating enough of these foods or you are following a vegan diet, are lactose intolerant, eat a large amount of protein or sodium, have osteoporosis, or have certain bowel or digestive issues (particularly irritable bowel syndrome or celiac disease) a supplement is a good idea.

The ideal amount of daily calcium greatly depends on your age and sex. According to the Institute of Medicine, the following are the Recommended Dietary Allowance (RDA) for the safe ranges of calcium for adults (It should be noted that exceeding the maximum level can lead to health issues related to too much calcium):

Men between 19 and 70 need between 1000 and 2500 mg/day and those over 71 need between 1200 and 2000 mg/day.
Women between 19 and 50 need between 1000 and 2500 mg/day while those 51 and older need between 1200 and 2000 mg/day.
Pregnant women and breast-feeding women 19 to 50 need between 1000 and 2500 mg/day.

Types of calcium supplements: With so many different brands with different doses and varieties it can be confusing to choose one. So, how do you choose one that's right for you? It actually depends completely on what your needs, preferences and doctor's recommendations are. What you need to know is that calcium is found alongside other compounds that actually make up the supplement. And each compound contains different amounts of elemental calcium. Some of these include calcium carbonate (40% elemental calcium), Calcium citrate (21% elemental calcium), Calcium gluconate (9% elemental calcium), and Calcium lactate (13% elemental calcium).

It's important to read the label to ensure that you are getting everything you need as well as to make sure your supplement contains magnesium and vitamin D, which help the body break down the calcium. As well, for those with fish or shellfish allergies, many calcium supplements are derived from oyster shells. And certain types of medication can interfere with the digestive system's ability to absorb the calcium. All of this information is vital in choosing the right supplement to ensure all of your health or dietary concerns are met.

What to consider when choosing a calcium supplement: During a recent visit to our nutritionist, we were given the following tips in choosing the best calcium supplement:

Forms of calcium supplements. The most common form is tablets which are swallowed. For those who aren't able to or have difficulty with swallowing pills, other options include chewables, liquids and powders.

Amount of elemental calcium. Our nutritionist explained that the elemental calcium in the supplement is what the body absorbs for bone growth. You need to make sure that you understand how much elemental calcium is in the supplement-either by listing amount in milligrams or in daily percentage-as well as the dose or the amount of tablets you need to take at a time. If you are confused, be sure to ask the pharmacist or your doctor.

Side effects. As with any supplement or medication, there are side effects. If you experience any unpleasantness after starting your supplement choice, stop taking them and try another brand until something works for you.

Other medications. As noted earlier, there are certain types of medications that can interfere with the effectiveness or how well your body absorbs the calcium. Be sure to ask for suggestions from the pharmacist or your doctor if you are on any medication.

Absorbability. We were advised that the chewables and liquid calcium supplements are absorbed more easily than others. A good tip is to take your calcium supplement with food so it is absorbed with the other nutrients you're consuming.

When to take calcium supplements: Generally, they are safe to take at any point in the day but some things that may affect when you take it include: (a) the amount. Calcium is absorbed best when taken in small doses so if you need to take 1000 mg/day, try breaking it down in a few smaller doses; (b) additional supplements. Calcium can affect, and be affected by, other supplements so ask your physician or nutritionist how to divvy up your supplements throughout the day; (c) medications. Don't take your calcium with your medication, and (d) meals.
Certain forms of calcium are better absorbed with meals, particularly calcium carbonate (this is what I take.)

Calcium is a vital nutritional element the body needs for optimal bone health. If you aren't getting enough from your diet, use the tips and suggestions listed here in helping you choose the best calcium supplement for you.

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Sources:

Calcium and Calcium Supplements: Achieving the Right Balance, MayoClinic.com, December 2010
Institute of Medicine, 2010