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Jonathan Cluett, MD, is a board-certified orthopedic surgeon with subspecialty coaching in sports activities drugs and arthroscopic surgical procedure.
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Reply: There are a lot of kinds of calcium dietary supplements, together with calcium carbonate, calcium citrate, calcium gluconate, and others. Calcium exists as a compound, certain to one thing else, that is why it’s present in these varieties. Nevertheless, some individuals debate whether or not or not one explicit sort of calcium is best than one other.
The Greatest Calcium Dietary supplements
Crucial factor to search for when selecting a calcium complement is the quantity of elemental calcium the complement accommodates. Relying on the producer, the quantity of elemental calcium could also be listed instantly on the label, or the load could also be listed on the calcium pill itself.
One other method to verify for the quantity of elemental calcium the complement accommodates is by trying on the advisable each day allowance (RDA). The RDA for most people is 1000 milligrams (mg) of calcium per day (this varies by age, gender, and particular conditions, together with being pregnant). If the bottle states a pill accommodates 40% of the RDA of calcium, then it accommodates 400 mg of elemental calcium.
Calcium Carbonate vs Calcium Citrate
Calcium dietary supplements are typically made with one in every of two sources of elemental calcium: calcium carbonate or calcium citrate. There are a number of variations to notice:
Most individuals don’t expertise unwanted side effects when taking the RDA for calcium dietary supplements. Contact your physician if unwanted side effects are extreme or don’t go away, as this might imply you have got an excessive amount of calcium in your system.
Oyster Shell Calcium
Some types of calcium dietary supplements have been discovered to include toxins together with lead. These embody oyster shell, dolomite, and bone meal. Due to this fact, a majority of these dietary supplements ought to be prevented.
Find out how to Take Calcium Dietary supplements
There are limits on how a lot calcium your physique can take up without delay, and different meals and medicines can influence calcium absorption. Listed below are some recommendations on taking your calcium to maximise its advantages:
Find out how to Select the Complement for You
Whilst you ought to keep away from oyster shell calcium, there are positives and negatives to each calcium carbonate and calcium citrate. Learn the suggestions for when a complement you might be contemplating ought to be taken, and contemplate if that matches into an affordable schedule for you. Take a look at the quantity of elemental calcium contained within the complement to make sure you could be consuming an satisfactory dose.
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