According to a 2014 study by Nicole C. Wright and other researchers at the University of Alabama Birmingham, 10.3% of all adults age 50 or older in the United States have osteoporosis. These dosage recommendations come from large, well-designed scientific studies on treating and preventing osteoporosis. If a person experiences new or worsening symptoms while taking calcium, they should stop taking the supplement and talk to a healthcare provider. The other two characteristics to look out for are the calcium content and the vitamin D content: you want a supplement that makes it easy to get at least 1200 mg of calcium per day, and 800 IUs of vitamin D per day. This product is suitable for Kosher and vegan diets, and it is Good Manufacturing Practice-assured. The manufacturers suggest taking one to four capsules daily or however many a healthcare provider recommends. A study on female Navy recruits, who experience a high rate of stress fractures because of the demands of basic training, put this idea to the test (12). Vitamin D enhances calcium … Because this calcium supplement comes in powder form, a person can customize the dosage according to their needs. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short. If your goal is to prevent bone loss, you’ll get the best results with doses of at least 1200 mg of calcium and at least 800 IU of vitamin D per day. Calcium supplements can help female athletes prevent stress fractures. GNC’s calcium supplement is straightforward and no-nonsense: each caplet contains 333 mg of calcium, 266 IU of vitamin D, and 166 mg of magnesium. Newsletter. Dairy products such as yogurt, milk, and cheese contain the highest levels of calcium. Calcium supplements may cause adverse effects — such as gas, bloating, or constipation — for some people. Best Sellers in Calcium Mineral Supplements #1. Although a person may be able to get the calcium they need from their diet, some people need extra support from a calcium supplement. To ensure you’re keeping your bones as strong as possible, add weight-bearing exercise like walking, jogging, or weight lifting to your daily routine, as calcium supplementation is most effective when combined with an exercise regimen. Osteoporosis-related bone fractures aren’t the only consequences of inadequate calcium intake. Best calcium supplement for osteoporosis: Bluebonnet Calcium Citrate and Vitamin D3. , though, since calcium can inhibit iron absorption. This product contains pure calcium carbonate powder. Possible causes include overactive parathyroid glands, too much vitamin D…, A vegan diet can have many health benefits, but vegans may also need to take some supplements to ensure that they get all the required nutrients…, © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Calcium carbonate is a common form of calcium used in supplements. Finally, female teenagers can take advantage of the effects of calcium to actually build up substantial amounts of bone density. Strive to incorporate a variety of calcium-rich foods in your diet, including non-dairy … To make the top five, a product had to offer at least 200 IU of vitamin D. We based this on research that demonstrates that calcium supplementation is more effective when accompanied by at least 800 IUs per day of vitamin D supplementation. At the same time, while high dietary intake of calcium is associated with a decreased risk of kidney stones, some research suggests that high supplemental intake could increase the risk of kidney stones. Our top performer, Citracal, stood out for its innovative slow release design that mitigates the need to take calcium several times per day. Finally, vegans, vegetarians, and people with milk allergies or lactose intolerance are at a high risk for calcium deficiency because one of the major categories of calcium sources (dairy) is off-limits to them. Some fortified foods, like breakfast cereals, also contain calcium, but it’s added in a low-cost supplemental form, not a naturally-occurring form. For them, supplemental calcium is a scientifically validated way to slow the rate of bone loss and decrease the risk of fracture. Rainbow Light Calcium Citrate Mini-Tabs are made by … Some people who are vegan, lactose intolerant, or who do not consume dairy products for other reasons wonder…, Hypercalcemia occurs when a person has too much calcium in their blood. Taking too much calcium may also lead to: According to the ODS, there is also some evidence to suggest that high calcium intakes may contribute to prostate cancer and cardiovascular disease. Drawing from a population of over 63,000 study participants, the researchers found that calcium supplementation results in a substantial and statistically significant reduction in the risk of bone fracture and in the rate of bone density loss. Fortunately, this too is a highly-researched question, and the answer appears to be a yes. Citracal wins big-time on two fronts: first, its calcium and vitamin D dose are fantastic. Eating calcium-rich foods--rather than taking supplements--is the healthiest way for most people to reach their RDA for this bone-protecting mineral. It has the benefits of being inexpensive, though it relies on stomach acid to make the calcium biologically available. In terms of its reported versus actual content, Solgar has some discrepancies. Each tablet provides 250 mg of calcium, 40 mg of magnesium, and 5 mg of zinc. MNT is the registered trade mark of Healthline Media. In addition to finding a product with the right dosage, it is also a good idea to consider which form of calcium will be most suitable. One way to get around some of these restrictions is to take a slow-release calcium supplement, like our top pick of Citracal—you only need to take one capsule per day of a slow release formulation like this. Pooling massive sets of data like this allows you to find some pretty cool trends. Calcium is an essential nutrient for bone health. For example, the researchers found that the compliance rate of any given subject—i.e. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, Aphantasia: The inability to visualize images, The Recovery Room: News beyond the pandemic — January 8, COVID-19: Research points to long-term neurological effects. This is the actual amount of calcium that your body absorbs. Calcium Citrate. Moreover, the carbonate in this molecule will neutralize a small amount of stomach acid. A person may be able to get enough calcium from food alone. These hormonal changes can also start to induce bone loss, so the need for calcium in these women is particularly acute. The best supplements have a good ratio of calcium to magnesium and contain the forms of each mineral that are easiest for your body to absorb and least likely to cause side effects. Many people can get enough calcium from a balanced diet. No one at Medical News Today, including the writer, has tried these products. Not only that, it can hold its own in the analytical lab, too. Learn about other non-dairy sources of calcium here. Some dairy- and lactose-free sources of calcium include: Some substances can also reduce the amount of calcium the body absorbs. These findings, while tenuous, suggest that you might want to talk to your doctor if you know you are at a high risk for heart disease, or a high risk for kidney stones, before taking a calcium supplement. Calcium citrate does not depend on stomach acid for absorption. Clinical trials that used dosages of more than 1200 mg of calcium and more than 800 IU of vitamin D per day were more successful than those that used less. Independent testing has verified that it contains within 2.5% of its label-claimed calcium and vitamin D content, so you know you’re getting exactly what’s been promised on the bottle. This easy-to-swallow mini supplement … What happens when calcium levels are high? While conventional wisdom holds that an excess of calcium in your diet, either through supplementation or normal dietary intake, puts you at risk for kidney stones, scientific research shows that the opposite is true—if anything, a high calcium intake reduces your risk of kidney stones. Calcium carbonate is the more common of the two main types of calcium supplements. First, you want the source of calcium to be calcium citrate, not calcium carbonate. A: Vegans, vegetarians, and people with either a milk allergy or lactose intolerance face a much higher risk of calcium deficiency, because dairy is the biggest source of calcium in most people’s’ diets. Athletes in training might be at a greater risk for stress fractures in their legs if they aren’t getting enough calcium. It contains 600 mg of calcium per 1.5 tsp serving. The results of this study mean that calcium supplementation reduces the risk of serious injuries linked to low bone density, meaning that the increase in bone density from calcium supplements is sufficiently large enough to prevent bone fractures. Sometimes it’s not quite that simple. Doses of calcium less than 500 mg at a time are better absorbed. Kirkland’s calcium offering might be the most cost-effective calcium supplement on the market. It also meets the same quality and manufacturing standards as their Calcium Carbonate Powder. Caltrate Bone Health Minis. Nature Made Calcium 500 mg Tablets with Vitamin D, 130 Count. The next category of people who can benefit from a calcium supplement are middle-aged adults who want to ensure they maintain their already-strong bone density. Fortunately, the best almond milk brands fortify their almond milk with both calcium and vitamin D. Our top pick in our. While the evidence is inconclusive, some research has suggested that people who have very high calcium intake might have an increased risk of heart disease. They can determine if this is the case and, if so, recommend some ways to get more calcium. First, you want the source of calcium to be calcium citrate, not calcium carbonate. Osteoporosis is often seen as a women’s health issue, and indeed, about 80% of these cases are in women (representing almost 16% of all women over age 50). A: Dairy is the most obvious type of food that’s rich in calcium; milk, yogurt, and cheese are all excellent sources of calcium. A study published in the New England Journal of Medicine described an experiment that demonstrated these effects (. The jury is still out on this, so you should talk to your doctor if you’re concerned about the effects of supplementation on your dietary risk. For these people, the potential risks need to be weighed against the potential benefits for bone health. more calcium equals fewer kidney stones (15). Osteoporosis is a major public health concern. For these people, the potential risks need to be weighed against the potential benefits for bone health. Out of all the calcium supplements on Amazon, it is the best-selling and one of the most highly rated for a reason. This means that a person may need to take it more frequently. As a result, it can be more suitable for people with: However, calcium citrate is more expensive than calcium carbonate, and it contains less calcium overall. The calcium in supplements is found in combination with another substance, typically carbonate or citrate. Q: Who is at risk for calcium deficiency? First among these is saturation of your body’s calcium absorption capacity. It’s a good pick if you care a lot about a variety of mineral sources, but most users will be better-suited by other supplements. The effect is high enough that iron absorbed from a cheeseburger is significantly less than a hamburger without cheese, so you definitely don’t want to discount the interactions between calcium and iron. The calcium/magnesium supplement by Solgar is a minimalist-style supplement, even down to the packaging. The best calcium supplement will depend on the person’s unique circumstances. For best absorption, take no more than 500 mg calcium at one time. However, the Office of Dietary Supplements (ODS) note that certain groups may be more at risk of calcium deficiency, including: If a person is concerned that they have a calcium deficiency, it is important to speak to a healthcare provider. Calcium salts are one of the primary constituents of skeletal bones, and without sufficient calcium intake, you risk having low bone density and osteoporosis. Our top 10 list of calcium supplements is organized to reflect what you most value in your supplements. You do need to take it several times a day for optimal absorption. Notably, this supplement also includes some of the same binders used in Citracal’s extended release formulation—it’s likely that this product also has a slow-release effect, which is what allows it to have more calcium per tablet than other supplements. Citracal’s slow release formula means you take the dosage once per day. NOW Supplements Calcium Citrate Powder is available for purchase online. This slows the rate at which calcium is released from the tablet into your digestive tract. For these users, combining calcium supplementation with regular exercise is a good way to maintain strong bones throughout adulthood. However, there were still over two million men over 50 in the United States who have osteoporosis (8). The manufacturers recommend mixing the powder into juices, such as orange or tomato juice, and taking it with a meal. As always, we had a strong preference for a clean, simple ingredient design, and ranked these supplements highly. However, studies looking at these risks have had mixed results. The analytically determined calcium content is exactly 250 mg per tablet, though its vitamin D content is actually about 30% higher than the claimed value. Each capsule provides a pretty-standard 250 mg of calcium, 125 mg of magnesium, and 6 mg of zinc. Half a level teaspoon (tsp) provides 600 mg of calcium. A: Calcium carbonate is a common form of calcium used in supplements. When looking for a product, it is important to consider the following factors. Designs for Health Calcium Malate Capsules are available for purchase online. Each capsule contains 200 mg of calcium in the form of dicalcium malate. Best calcium for women over 50: Citracal Calcium +D3 Slow Release. 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