Each has benefits and downsides. Because calcium carbonate requires stomach acid for absorption, it's best to take this product with food. Most people tolerate calcium carbonate well, but some people complain of mild constipation or feeling bloated. Calcium citrate supplements are absorbed more easily than calcium carbonate.
They can be taken on an empty stomach and are more readily absorbed by people who take acid-reducing heartburn medications. Reading the labels with an eye toward cost and convenience may help you sift through your options. While products that yield a high amount of calcium may seem to be the best bet at first blush, they may not serve you best. Because your body has difficulty absorbing more than mg of calcium at a time, more of the mineral may go to waste.
So, while you may think that you've met your daily requirements by taking that 1,mg calcium pill, you may actually be only halfway to your target. Calculate your cost per serving based on how many tablets or chews the package contains, and consider whether you might find it inconvenient to take several tablets a day.
Here are some final tips for choosing and taking calcium supplements as found in the Harvard Special Health Report Osteoporosis: A guide to prevention and treatment :. The information included here will help you learn all about calcium and vitamin D — the two most important nutrients for bone health.
Calcium is a mineral that is necessary for life. In addition to building bones and keeping them healthy, calcium enables our blood to clot, our muscles to contract, and our heart to beat. Every day, we lose calcium through our skin, nails, hair, sweat, urine and feces. Our bodies cannot produce its own calcium. This is fine once in a while, but if it happens too often, bones get weak and easier to break.
Too many Americans fall short of getting the amount of calcium they need every day and that can lead to bone loss, low bone density and even broken bones. The amount of calcium you need every day depends on your age and sex.
Food is the best source of calcium. Dairy products, such as milk, yogurt, and cheese are high in calcium. Certain green vegetables and other foods contain calcium in smaller amounts.
Some juices, breakfast foods, soymilk, cereals, snacks, breads and bottled water have added calcium. If you drink soymilk or another liquid that is fortified with calcium, be sure to shake the container well as calcium can settle to the bottom.
A simple way to add calcium to many foods is to add a single tablespoon of nonfat powdered milk, which contains about 50 mg of calcium. It is easy to add a few tablespoons to almost any recipe. To determine how much calcium is in a particular food, check the nutrition facts panel for the daily value DV.
Food labels list calcium as a percentage of the DV. The calcium needs the acid from stomach juices to break it down. Avoid taking calcium supplements with very high fiber meals. Fiber can bind with calcium, reducing the amount available to your body. Facebook-f Twitter Instagram Youtube. Calculate Your Risk.
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National Academies of Sciences, Engineering, and Medicine. Accessed Aug. Diagnosis and management of osteoporosis: Adequate calcium intake. Bloomington, Minn. Natural Medicines. National Institutes of Health. Office of Dietary Supplements.
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