Which calcium supplements you should take

Calcium is a critical nutrient for many bodily functions and getting enough calcium reduces the risk of osteoporosis later in life

Calcium is a critical nutrient for many bodily functions and getting enough calcium reduces the risk of osteoporosis later in life
Before you head to the chemist,take a critical look at your diet,especially your intake of dairy products. In urban westernised diets,dairy foods are the major sources of dietary calcium. Without them,it may be difficult to reach the recommended intake for calcium. People who exclude dairy products for the fear of heart disease,obesity,are vegans or those with a milk allergy,must choose foods carefully to find rich calcium sources.

Calcium sources vary widely in their bio-availability the proportion of a substance capable of being absorbed and available for use or storage. Although several sources of natural calcium are known and labels are required to list the per cent daily value for calcium,they do not indicate how much of that calcium the body will absorb. For example,half a cup of spinach contains about 120 milligrams of calcium,but the body absorbs only five per cent of that calcium.

Intake recommendations are therefore based on the mix of sources in the typical diet of a country. Many cultures manage on much lower intakes because they do not consume the food that deplete calcium or reduce its absorption. Vegetarians may,in fact,need less calcium than meat eaters. If you are considering non-dairy foods as your sole source of calcium,however,refer to the table which shows the amount of certain foods needed to provide the calcium available from one cup of milk.

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Even with adequate calcium in your diet,if you are pregnant,elderly,a smoker,menopausal or have family history of osteoporosis,you may still need to investigate the supplement. Calcium deficiencies are common in chronic dieters,women who have undergone hysterectomy,alcoholics,and people who are anorexic/bulimic. Constituents of food like fibre,oxalates (spinach,rhubarb,almonds,chocolates),phytates (found in wheat bran) and alcohol limit absorption of calcium. Excessive intakes of certain nutrients like protein,vitamin A and sodium also inhibit calcium absorption. Many common medicines including antacids,steroids,diuretics interfere with calcium metabolism.

Again there is variety of choices: calcium carbonate,calcium citrate,calcium lactate,calcium phosphate,coral calcium. The absorption of calcium from most supplements is about equal,roughly 30 per cent. The calcium citrate malate is absorbed a little better at 35 per cent,however,a typical calcium citrate malate tablet has less calcium than a tablet of another type such as calcium carbonate. Calcium carbonate is usually the most concentrated per tablet,so taking fewer pills per day will supply enough. It may be a good idea to keep changing the type in order to derive the maximum benefits.

You also need to get plenty of vitamin D,either through exposure to sunlight,in fortified milk,or as a part of a supplement (many calcium supplements have added vitamin D). Vitamin D is important for the absorption of the calcium.
There is no substitute to eating right. However,many people do not consume the recommended amounts of calcium (4 servings of calcium rich foods/day). Health professionals must promote diet and exercise patterns that promote optimal calcium levels.

Take 5:
*Avoid consuming iron supplements with calcium,as it interferes with iron absorption.
*Calcium supplements should not be taken with any medication that has to be taken on an empty stomach.
*For maximum absorption,drink 1- 1½ cups of water with each tablet and have them between meals.
*Supplements must be consumed under professional supervision. Excessive calcium intake can cause constipation,intestinal bloating,excess flatulence and kidney stones.
*It is important to take adequate levels of nutrients including vitamin D,phosphorus,zinc,manganese,magnesium,and boron,together with exercise.