Your bones require calcium to be strong and healthy, so you likely already know this. Does your diet contain enough of it? Calcium supplements are becoming increasingly popular among health enthusiasts, but they are not all created equal.
Calcium supplements are abundant on the market, which makes it difficult to select one. Others promote bone meal or algae for health benefits, but which is the best choice? In case you do not know what to do, this is the perfect place.
Our mission is to help you make informed decisions about buying health products. In order to support better bone health, we have created this shopping guide.
Calcium Supplements Types
Most people consume calcium in the form of calcium carbonate, one of the most prevalent and least expensive calcium forms. It can also be found in eggshells, snails, and limestone. Of all calcium compounds, it contains the highest percentage of elemental calcium, ranging from 35% to 40%. The stomach must therefore produce extra acid in order to absorb its bioavailability. Constipation, gas, and bloating are thus possible side effects. You can prevent some of these side effects by taking calcium carbonate supplements with food and drinking plenty of water.
Calcium citrate, for example, is an inexpensive calcium salt. The calcium in its elemental form accounts for 20% of its weight. As a result, calcium carbonate is an especially effective calcium source. If calcium carbonate does not suit your stomach, this alternative source might be a good substitute.
Calcium phosphates are a type of calcium in the body. It is rare, however, for supplements to be provided. Calcium phosphate is a compound containing 39% elemental calcium. Dicalcium phosphate and tricalcium phosphate are two examples. Calcium hydroxide is typically recommended in cases of phosphate deficiency, which can be caused by illnesses that prevent minerals from being absorbed.
Supplements containing calcium gluconate are less common because the amount of elemental calcium is low. Among the two types of intravenous calcium medicines, it is used to address extreme calcium deficiency.
It also contains 13% of elemental calcium, resulting in better bioavailability. Therefore, it is easier for your body to absorb. However, you get less calcium as a result, so you have to take more than usual to get the amount of calcium found in other supplements. A thickener or emulsifier is a food additive that firms thickens and enhances the taste of food. There is usually a higher price for supplements when they are found in supplement form.
When taken orally, calcium supplements such as calcium orotate have beneficial effects. Because calcium supplements are more expensive, calcium carbonate has better bioavailability.
Factors To Consider When Choosing A Calcium Supplement
Calcium deficiency risk:
You may have low calcium levels if you have any of these symptoms.
- Diet low in calcium and vitamin D
- Magnesium deficiency
- A high protein or sodium diet (which leads to a greater loss of calcium than normal)
- Having difficulty absorbing calcium due to Crohn’s disease or an inflammatory bowel disease
- Use of corticosteroids
Supplementing with calcium may also be helpful for pregnant women and those who are postmenopausal. As a means of preventing osteoporosis, calcium is often recommended for women and men over the age of 50.
An excess of calcium can also be harmful. Adults on average need 1,000 mg of calcium daily, depending on their age and risk factors.
Calcium elemental content:
Calcium atoms can only be found in compound form with other atoms. This means that the calcium atom is attached to another atom. A compound with elemental calcium is one that contains pure calcium. Among calcium carbonate’s constituent elements are pure (elemental) calcium at 40%. Make sure that the calcium supplement you choose contains a high level of elemental calcium. Because of this, taking a low-calcium supplement will require more capsules than taking a high-calcium supplement.
Some supplements make it difficult to determine how much elemental calcium is present. Some manufacturers label their products with this information, while others don’t. Knowing how much calcium you are getting help you calculate recommended daily allowances (RDAs). The recommended daily allowance of elemental calcium is 1,000 mg, so in order to get 200 mg of calcium in one dose, you would need to get 20% of that.
When choosing a calcium supplement, choose one with more elemental calcium. You might consider calcium citrate, instead of calcium carbonate, if calcium carbonate upsets your stomach. Calcium will be absorbed more readily by your body, so you will require fewer supplements.
Pricing for Calcium Supplement
The cost of calcium supplements depends on the form, but it may be as low as $0.05 or as high as $0.25.
The typical cost of calcium carbonate and calcium citrate supplements is less than $0.05. In addition to vitamin D and magnesium, the supplements may contain other nutrients.
It depends on whether calcium carbonate, calcium phosphate, or calcium citrate is contained in calcium supplement pills. Calcium carbonate, calcium phosphate, and calcium citrate generally cost between $0.05 and $0.15 each. In these supplements, calcium comes in several forms.
Between $0.15 and $0.25 are common prices for calcium carbonate, calcium citrate, and calcium phosphate supplements. Supplements at this price may also contain other nutrients besides vitamin D, vitamin K, and magnesium. Moreover, supplements will advertise vegetarian, vegan, and organic claims.
Organics, vegans, and vegetarians pay over a quarter of a dollar per pill. Algae such as seaweed is used in the manufacture of these calcium supplements.
Tips for Consuming Calcium Supplements
Consult your doctor before taking calcium supplements. If you are taking prescription or over-the-counter medications that could affect calcium absorption, be careful. Moreover, you may not be able to absorb calcium from a supplement, if you take antacids, laxatives, or steroids.
Calcium is required by an adult every day in the amount of 150 milligrams. In women over 50 and in men over 70, daily requirements might reach 1,200mg. You will need a calcium supplement to make up for the difference if you get 800 mg of calcium from your diet. A calcium supplement of 200 to 400 mg is needed in this case.
Certain foods contain nutrients that can make calcium absorption difficult. With calcium supplements, such as rhubarb and wheat bran, you shouldn’t consume dark leafy greens.
Frequently Asked Questions About Calcium Supplements
What should I know about calcium and vitamin D?
Vitamin D is necessary for your body to produce hormones that facilitate calcium absorption from food. You will weaken your bones as your body uses up the calcium in your bones.
How about algae-based supplements? Are they healthy?
Calcium supplements containing algae, including seaweed, are advertised as organic, natural, vegan, vegetarian, and even organically produced. This supplement typically derives its calcium from red mineral algae that thrive in specific regions around the world. A variety of minerals are absorbed by algae throughout their life cycle. Calcium carbonate is produced from the algae remains. In contrast to other more direct forms, these algae can absorb minerals from other sources. Several additional nutrients are found in algae-derived supplements, such as strontium, silica, and vanadium. Compared to other calcium supplements, these are said to absorb and be more natural. These claims are currently unsubstantiated.
How many calcium supplements should I take daily? Why can’t I take them at the same time?
The body can absorb calcium only at a rate of 500 mg per day.
There may be a need to take more than one supplement a day to meet the recommended intake. Your body will also need to absorb the nutrients from supplements taken at different times.
Take a look at these popular supplement brands for full-body wellness and weight loss:
- Resurge: According to the official website, Resurge’s formula is designed to help users recover from shallow sleep syndrome and improve the process of metabolic regeneration that occurs during sleep.
- BioFit: This supplement contains probiotics selected for their ability to support digestion and bowel movement.
- Okinawa Flat Belly Tonic: This supplement supports a flat stomach and weight loss by optimizing metabolism and digestion.
- Java Burn: A single-serve pack of Java Burn, according to its creator John Barban, can improve your energy levels and help you burn fat.