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Calcium is a crucial mineral that’s essential for sustaining bone power and construction (1).
What’s extra, it’s concerned in lots of different features of well being and required for blood clotting, muscle contractions, and nerve cell perform (2).
Though calcium is present in quite a lot of meals like dairy merchandise, nuts, seeds, and leafy greens, some folks could have to complement with it to assist meet their every day wants.
Nevertheless, deciding on a top quality calcium complement will be difficult, particularly should you’re unsure what to search for.
This text evaluates calcium dietary supplements primarily based on the next standards:
Common worth ranges with greenback indicators ($ to $$$) are indicated beneath. One greenback signal means the product is slightly inexpensive, whereas three greenback indicators point out the next worth vary.
Typically, costs vary from $0.07–$0.93 per serving, or $10.40–$38 per container, although this will range relying on the place you store.
Most merchandise require you to simply take 1 capsule every day, however some have a larger serving dimension.
Finest general
Finest calcium citrate
Finest calcium carbonate
Finest for bone well being
Finest excessive dose – “calcium chews”
People susceptible to osteoporosis, these with sure medical situations, and people who find themselves unable to satisfy their calcium wants by meals could require greater dosages of calcium (9).
Nevertheless, it’s necessary to speak to your healthcare supplier earlier than utilizing a excessive dose calcium complement to stop any hostile well being results.
Moreover, make sure you cut up your whole every day dosage and take a number of smaller doses all through the day. It’s because calcium absorption is highest in doses of 500 mg or much less and reduces with bigger quantities (10).
Finest chewable
How to decide on
With so many various dietary supplements in the marketplace, selecting the correct product will be difficult.
You’ll want to purchase from a good producer and search for dietary supplements which have undergone third-party testing and are licensed by organizations like USP or NSF Worldwide.
It’s additionally necessary to contemplate the kind of calcium in your complement and whether or not it comprises calcium carbonate or calcium citrate, that are the 2 commonest kinds.
Calcium carbonate is extra broadly out there, cheaper, and comprises the next quantity of calcium than different compounds. Nevertheless, it has been related to signs like fuel and bloating (3, 15).
Calcium citrate, then again, is barely dearer but additionally extra simply absorbed within the physique (5, 15).
Individuals who have low abdomen acid or are taking proton pump inhibitors ought to select calcium citrate, as it may be absorbed with out the assistance of abdomen acid (16).
You’ll want to test the ingredient label rigorously, as many merchandise include excessive quantities of fillers, components, synthetic sweeteners, and preservatives.
Many merchandise additionally include added elements like vitamin D, which will help optimize the absorption of calcium (4).
Calcium necessities vary from 1,000-1,200 mg every day for many adults relying on age and intercourse, and it will probably come from a mix of meals sources and dietary supplements (17).
For most individuals, dietary supplements offering 200–500 mg of calcium are sometimes sufficient to assist fill any gaps of their weight loss program (18).
Nevertheless, those that are susceptible to osteoporosis or unable to satisfy their calcium wants as a consequence of meals allergic reactions or dietary restrictions could require the next dose (9).
Moreover, these with sure medical situations, similar to hypoparathyroidism — a situation characterised by low manufacturing of parathyroid hormone, may additionally want the next dose complement (19).
You’ll want to discuss to your physician earlier than utilizing a excessive dose calcium complement, and keep in mind to at all times cut up supplementation into a number of smaller doses of lower than 500 mg to maximise absorption (17).
Lastly, it’s necessary to solely use a complement as directed and discuss to a healthcare skilled earlier than beginning to complement, particularly in case you have any underlying situations or are taking medicines.