How To Choose A Calcium Supplement?

There are several types of calcium supplements on the market. The choice between one or the other depends on our needs. It is therefore advisable to consult a doctor first.

Sometimes it is necessary to take a calcium supplement to improve the supply of this nutrient. Poor calcium intake can lead to premature osteoporosis, especially in women who have reached the stage of menopause.

The calcium uptake is generally related to vitamin D levels. This is why it is interesting to keep the values ​​of the two nutrients within the recommended limits. However, some foods can interfere with the absorption of dietary calcium. Fiber is one example.

To ensure the supply of this mineral, a good option is to resort to food aid. But not all supplements are the same, so you need to know which one to choose based on your needs.

Calcium supplement: the different types

Calcium carbonate is the most common over-the-counter form. They are inexpensive and easy to administer. These are often pills or chewy candies that provide around 200 mg of calcium per serving.

Of the prescription products, the most common is calcium citrate. These are more expensive products with a better absorption rate. They are mostly used by people with low stomach acid, which can interfere with the absorption of calcium carbonate.

Beyond these two forms, there are calcium lactate, calcium phosphate and calcium gluconate on the market. However, these are forms that contain less calcium than the ones mentioned first and second.

When choosing a calcium supplement, it is important to choose one that has the word “purified” on the label. It is also important to avoid products made from unrefined oyster shells, bone meal or dolomite, as they may contain traces of heavy metals.

How to increase calcium intake?

When looking for more calcium, there are a number of recommendations to consider. First of all, the dose of the supplement should be increased gradually. On the other hand, it is convenient to distribute this dose throughout the day; thus, we will avoid intestinal side effects.

In addition, it is generally appropriate to combine calcium intake with an increase in vitamin D intake. This can be done by exposure to the sun, by increasing the consumption of eggs and blue fish, or by a supplement rich in this nutrient.

Precautions to take when taking a calcium supplement

The worst side effect of overdosing on calcium can be the development of kidney stones. This type of pathology does not appear in everyone, but frequently in individuals who are predisposed to it.

In addition, an excess of calcium intake can interfere with the absorption of other nutrients such as iron, zinc, magnesium and phosphorus. This is why the recommended daily doses should never be exceeded.

In case of overconsumption of calcium, or if its consumption causes side effects, it is preferable to increase the consumption of liquids and foods rich in fiber to limit its absorption.

Calcium, an essential building block for healthy bones

This mineral is directly linked to the health and proper functioning of bones. Usually it is found in dairy products and green vegetables, but there are situations when food intake is insufficient.

Ensuring the consumption of 5 servings of fruits and vegetables per day, and 3 servings of dairy products, reduces the risk of suffering from deficiencies in this nutrient.

Conclusion

If the dietary calcium intake is not sufficient, it may be necessary to resort to the use of supplements. Among all the options available in the market, it is necessary to choose the one that meets our needs.

However, it is important to gradually increase the dose to prevent side effects. Finally, it is possible to combine the calcium supplement with a vitamin D supplement to maximize absorption and bioavailability.

It is advisable to consult a doctor or nutritionist before using any supplement so that the latter can assess your needs and decide on the dosage.