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Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and licensed diabetes care and schooling specialist.
Anita Chandrasekaran, MD, MPH, is board-certified in inner drugs and rheumatology and at present works as a rheumatologist at Hartford Healthcare Medical Group in Connecticut.
Calcium is essentially the most plentiful mineral within the physique. 99% of the physique’s calcium provide is saved within the bones and tooth, the place it helps their construction and performance. We ingest calcium from meals akin to dairy, inexperienced leafy greens, and fortified meals (akin to non-dairy milk, juice, and cereal).
We are able to additionally discover calcium in some medicines, like antacids, in addition to in supplemental type. Nonetheless, it’s best to obtain your every day calcium consumption by meals which are naturally wealthy in calcium each time doable.
Execs and Cons of the Bone Well being Complement
Well being Advantages
Calcium is a crucial mineral that aids your physique by:
Bone density (calcium deposition) will increase through the first 25 to 30 years of life after which step by step decreases with age. Satisfactory calcium consumption is required to maximise peak bone mass and restrict bone loss later in life (which may result in fractures and osteoporosis). Throughout instances of development like adolescence, calcium necessities improve.
Significantly in postmenopausal ladies, bone breakdown exceeds bone formation, leading to bone loss and growing the danger of osteoporosis over time. That is one other time calcium consumption ought to improve within the physique.
Bone Density and Osteoporosis
Consuming satisfactory quantities of calcium is essential for constructing bone and might forestall or delay bone loss later in life. That is particularly essential for sure people who find themselves most in danger for bone loss.
Osteoporosis, a dysfunction characterised by porous and fragile bones, is related to extra fractures. Many research have been performed on calcium supplementation and osteoporosis. Whereas some research present supplementation might enhance sure fractures, others don’t.
A lot of the end result will depend on the examine inhabitants, age, and compliance with dietary supplements. Due to this fact, it’s all the time essential to debate supplementation along with your doctor earlier than implementing them.
One factor for sure is that satisfactory consumption of calcium and vitamin D as a part of a healthful, balanced food plan, together with weight resistance train might scale back the danger of osteoporosis later in life.
Colon Most cancers
Though it’s not conclusive, there’s loads of information that implies calcium might present a preventative impact from colon most cancers. For instance, one overview assessed the impact of supplementary calcium on the event of colon most cancers and adenomatous polyps (growths which are potential precursors to most cancers).
Researchers discovered that whereas supplementation might contribute to reasonable safety towards adenomatous polyps, the information was not adequate sufficient to warrant suggestions to stop colon most cancers.
Alternatively, information from one Harvard examine suggests a 35 % discount in distal colon most cancers with elevated calcium dosage (1,250 mg per day of calcium). It seems that the quantity of calcium, in addition to the inhabitants that takes it, determines what degree of safety calcium can present as regards to colon well being.
Remember the fact that as a result of there are such a lot of different components that may improve the danger of colon most cancers (genetics, weight, food plan, smoking), it’s extremely inconceivable that calcium supplementation alone is the reply.
Weight Management
The impact calcium has on weight management is considerably inconsistent as effectively. Some research have proven an affiliation between increased calcium intakes and decrease physique weight. Some research even present that diets wealthy in low-fat calcium (when whole energy are restricted) might scale back the danger of weight problems and improve weight reduction in overweight individuals.
A examine within the American Journal of Medical Diet means that calcium doesn’t have weight management results if energy aren’t restricted. As well as, oral calcium supplementation (versus dietary calcium consumption) doesn’t appear to yield such outcomes.
If you’re seeking to drop pounds, a very powerful factor is to be sure you are creating some type of calorie deficit, whether or not by transferring extra or consuming much less. As well as, diets ought to all the time be well-balanced—wealthy in non-starchy greens, fruit, complete grains, lean protein, and wholesome fat.
Preeclampsia
Preeclampsia is a situation that happens in pregnant ladies and is characterised by hypertension, swelling of the fingers and toes, and protein within the urine. Potential advantages of calcium in preeclampsia prevention have been investigated in a number of randomized, placebo-controlled research.
A current meta-analysis of 13 trials discovered that calcium supplementation with at the very least 1,000 mg per day ranging from about 20 weeks of being pregnant was related to important reductions within the threat of hypertension, preeclampsia, and preterm delivery.
Hypertension
The decision on whether or not calcium reduces blood strain or the danger of hypertension is combined. Some scientific trials have discovered a relationship between calcium consumption and hypertension threat, whereas others have discovered no affiliation. Small modifications in systolic blood strain have been famous, however the kind of impact might depend upon the inhabitants being studied.
Coronary heart Illness
The analysis on calcium and coronary heart illness is sophisticated. Whereas there appears to be no direct hyperlink between the calcium you devour out of your food plan and the quantity in your arteries (an indication of early coronary heart illness), current analysis has noticed a hyperlink between the usage of calcium dietary supplements and heart problems (CVD).
One idea is that supplemental calcium has a larger impact on circulating calcium ranges, which may improve calcification—a marker for heart problems. Hypercalcemia is related to elevated blood coagulation, vascular calcification, and arterial stiffness, all of which elevate CVD threat.
Researchers have discovered that calcium dietary supplements with or with out vitamin D modestly improve the danger of cardiovascular occasions, particularly myocardial infarction. Nonetheless, as soon as once more, one will discover combine outcomes based mostly on the variables of the examine. Skeptics argue, although, that the energy of the out there proof linking supplemental calcium consumption with CVD threat is missing and never conclusive.
In response to the Linus Pauling Institute, “the National Osteoporosis Foundation (NOF) and the American Society for Preventive Cardiology (ASPC) concluded that the use of supplemental calcium for generally healthy individuals was safe from a cardiovascular health standpoint when total calcium intakes did not exceed the Upper Limit.” (Extra on the “Upper Limit” degree under.)
Potential Facet Results
The Tolerable Higher Consumption Degree (UL) of calcium, which is outlined as the very best quantity an individual ought to take, is 2,500 mg per day for adults ages 19 to 50. For teenagers ages 9 to 18, this quantity is 3,000 mg per day. For older adults ages 51 and over, the UL is 2,000 mg per day. Extreme consumption above the Higher Restrict quantity may end up in constipation and bloating.
Research recommend that doses exceeding 4,000 mg have been related to many well being dangers.
Some people who take calcium dietary supplements even throughout the really helpful quantities should expertise unwanted effects together with gasoline, bloating, constipation, or a mix of those signs. It has been prompt that calcium carbonate is extra more likely to trigger these signs over calcium citrate.
Efforts to scale back signs embody spreading doses of calcium all through the day and taking calcium with meals.
Moreover, when calcium supplementation is extreme, it will possibly trigger excessive ranges of calcium within the blood in a situation often known as hypercalcemia. Hypercalcemia may cause renal insufficiency, vascular and comfortable tissue calcification, hypercalciuria (excessive ranges of calcium within the urine), and kidney stones.
Drug Interactions
If you’re taking medicines, it is best to contact your doctor earlier than starting calcium dietary supplements as calcium can work together with sure medicines. Calcium might intrude with absorption of the next medicine: salicylates, bisphosphonates, tetracyclines, thyroid hormones (Synthroid, Levothroid), fluoroquinolones (ciprofloxacin), and sotalol.
As well as, sure medicine might intrude with the absorptions of calcium. These embody anticonvulsants, cholestyramine, corticosteroids, ciprofloxacin, tetracyclines, mineral oils, and stimulant laxatives. Excessive dosages of calcium improve the danger of milk-alkali syndrome amongst those that use thiazide diuretics and amongst people with renal dysfunction.
Dosage and Preparation
The quantity of calcium an individual wants will depend on their age. The Really helpful Dietary Allowance (RDA) for calcium in america is 1,000 mg for grownup women and men (ladies ages 19 to 50 and males ages 19 to 70), and 1,200 mg for aged people (ladies over age 50 and males over age 70).
To advertise the attainment of maximal peak bone mass, kids and adolescents ages 9 to 18 ought to devour a complete of 1,300 mg per day of calcium—this may be accomplished within the type of food plan plus dietary supplements.
Pregnant and breastfeeding adolescents (ages 17 to 19) ought to devour a complete of 1,300 mg per day of calcium, whereas pregnant and breastfeeding adults (age 19 or older) ought to devour a complete of 1,000 mg per day of calcium.
It is best to not exceed 500 mg in a single single dose. As an example, in case you are taking 1,000 mg of calcium per day, you may cut up up the dosage (500 mg within the morning and 500 mg at evening).
What to Look For – “calcium pills benefits”
Not all calcium sorts comprise the identical quantity of elemental calcium—the quantity of calcium really absorbed by the physique. For instance, there’s extra elemental calcium in calcium carbonate than in calcium gluconate.
Ensure the label of the calcium product you select lists the quantity of elemental calcium in addition to the whole calcium. If you don’t see the phrases “elemental calcium,” you could need to buy a special kind of complement.
Types of Calcium
The 2 primary types of calcium dietary supplements are calcium carbonate (calcite) and calcium citrate (citracal).
Calcium carbonate is extra generally out there and should be taken with meals, on account of its dependence on abdomen acid for absorption. It accommodates 40 % of elemental calcium, which suggests it accommodates the very best focus of calcium in complement type for max absorption. More often than not this kind of calcium is taken greater than as soon as every day and must be taken with meals.
It’s normally inexpensive and located in some over-the-counter antacid merchandise (akin to Tums and Rolaids). On common, every chewable pill supplies 200 to 400 mg of elemental calcium.
Alternatively, calcium citrate could be taken with or with out meals and is taken into account a greater complement for individuals with achlorhydria (inadequate abdomen acid), inflammatory bowel illness, or absorption problems. Fortified fruit juices usually comprise calcium citrate malate.
Sure nutritional vitamins and minerals, vitamin D, and magnesium are essential in calcium absorption. Due to this fact, you could need to discover a calcium complement that features one or each of them to be sure you are optimizing your dose.
Dietary Sources
To optimize your dietary calcium consumption, intention to eat two to a few servings of dairy a day, akin to natural milk, yogurt, and cheese.
If you don’t eat dairy, you may seek for meals fortified in calcium, akin to yogurt options, nut-based milk, orange juice, cereals, and tofu.
Fatty fish (akin to salmon) additionally comprise calcium. Inexperienced leafy greens akin to collard greens, kale, and cabbage comprise calcium as effectively, however they don’t seem to be as bioavailable, that means they don’t instantly soak up for utilization within the physique.
Different Questions
How can I get the utmost advantages of calcium dietary supplements?
Keep away from taking calcium dietary supplements when consuming sure meals akin to wheat bran, spinach, and rhubarb. The kinds of acids present in these meals (phytic acid, oxalic acid, and uronic acid) can intrude with calcium absorption.
Does sodium consumption have an effect on calcium absorption?
Excessive sodium diets can improve urinary calcium excretion. Some clinicians advise postmenopausal ladies whose sodium consumption is greater than 2,000 to three,000 mg per day to verify to extend their calcium consumption to round 1,500 mg every day.
A Phrase From Verywell
Calcium is a necessary mineral, nonetheless, the well being advantages of calcium supplementation are combined. Some research recommend that calcium supplementation can enhance bone mineral density and scale back fractures, scale back the danger of colon most cancers, and enhance and stop hypertension, although this isn’t conclusive. It is essential that you simply focus on use along with your doctor earlier than taking calcium dietary supplements. One of the simplest ways to soak up calcium is thru dietary meals.