Calcium is the most important element for our body to maintain bone health. Calcium supplements could work as an alternative option if your diet doesn't complete the calcium requirement of your body, even though calcium through diet is still the best way to receive it.
Make sure you know how much calcium is required for your body, the pros and cons of calcium supplements, and the best kind of calcium supplement to choose from before buying it.
Advantages of Calcium
A proper amount of calcium is a must for the body to form strong bones. Calcium is also required for a healthy heart, proper muscles and nerve function.
According to some studies, calcium may also help to prevent cancer and precancerous conditions, type 1 & 2 diabetes, and hypertension, along with maintaining healthy bones. But still, there is no conclusive information about calcium-related health benefits.
The Dangers of Insufficient Calcium
Lack of calcium can lead to health issues such as brittle bones, such as:
- Children grown may alter.
- Low bone mass can cause osteoporosis in adults.
- Many Americans' diets are deficient in calcium. •Children and adolescents, as well as adults 50 and older, are at risk.
In all of the above criteria, the loss of bone, especially in women, is most common. This could be controlled by taking calcium through a diet or consuming the best calcium tablets.
Diet and Calcium
You must obtain calcium from outside sources as your body cannot make it. Many different foods contain calcium, including:
- Goods made from milk, cheese, and yogurt
- Veggies with dark green leaves, like kale and broccoli
- Sardines and salmon canned in water have soft bones that can be eaten
- Meals and drinks with added calcium, such as soy products, cereal, fruit juices, and milk alternatives
Your body requires vitamin D to fully absorb calcium from food or from calcium supplements. Several foods, like canned salmon with bones and egg yolks, naturally contain trace levels of vitamin D. The sun and eating fortified foods are other sources of vitamin D. For most adults, per day 15 micrograms of Vitamin D is required. That's why the best calcium and vitamin D supplements are given in combined form by most doctors.
Who Ought to Think About Calcium Supplements?
- You can still have trouble getting the proper amount of calcium even with a proper diet if you:
- Consume only plant-based vegan food.
- Have restrictions on milk-based products.
- If you consume meals rich in salt, your body may excrete more calcium than normal.
- On steroid therapy for a long period of time
- Have digestive conditions that reduce your capacity to absorb calcium from the body.
In all of the above situations, mainly in the case of weak bones, the best calcium tablets for bones should be chosen either online or through local shops.
Benefits of Calcium Supplements
Calcium supplements help you to fulfill your calcium requirements which sometimes are not fulfilled by diet. Following are the calcium tablets/supplements benefits.
1. Prevent Loss of Bone in Postmenopausal Women
After menopause, as the estrogen level of the body declines, the bones start losing their mass. In these situations, calcium tablets help. Best calcium tablets for women could reduce bone loss by 1-2%. The best calcium tablets for women's bones are Getmymettle's CaMz which are easily available online.
2. Calcium Supplements Help With Fat Loss
Studies are done according to which low calcium intake is directly related to high body weight percentage. So the best calcium tablets are the ones that are given along with the best vitamin D supplements.
3. It Helps to Lower the Risk of Colon Cancer
According to some studies, calcium from dietary products or the best calcium supplements could lower the risk of colon cancer by 6% if 300 mg of calcium is taken daily.
4. Calcium May Help Improve Metabolic Markers
Studies show that taking the best supplements for women helps to improve metabolic markers like blood pressure and some of the markers of inflammation, insulin and triglycerides levels.
Are Risks Associated With Calcium Supplements?
Calcium supplements are not meant for every individual. For example, you shouldn't consume calcium supplements if you are diagnosed with hypercalcemia which occurs as the calcium levels in your body rise from a normal range.
There may be a correlation between heart problems and increased levels of ca2+ ions in your body. The evidence is not conclusive, and more studies are required to prove this relation.
The Relationship between prostate cancer and high calcium levels is still a topic that is not proven. While a recent study found no relation to having prostate cancer due to high calcium levels, some other studies suggest vice versa.
It's important to take precautions and not consume high amounts of calcium because, as all say, prevention is better than cure. To find out the best calcium supplements for women, go to your doctor.
Selecting Calcium Dietary Supplements
Selecting the best calcium and vitamin D supplements, take into account the following:
1. Quantity of Calcium
Elemental calcium is crucial since it represents the real calcium content of the supplement. Your body absorbs it for various health advantages, including bone growth. The amount of calcium is always written on the label. For instance, 500 mg of elemental calcium is present in 1,250 mg of calcium carbonate, which comprises 40% of the mineral. Always look for a number of pills that can be consumed to meet the calcium requirement per day. Through this, the best calcium and vitamin D supplements for bones should be chosen.
Supplemental calcium can sometimes have a bad effect on our health as it can cause costliness and flatulence. To find the best calcium supplement which you can tolerate, you might need to visit your doctor.
3. Based Upon Prescription, You Are Taking
Numerous prescription drugs, including blood pressure medications, artificial thyroid hormones, bisphosphonates, antibiotics, and calcium channel blockers, can interact with calcium supplements. You might need to take the supplement with or without a meal, depending on your doctor's advice. Inquire with your doctor or chemist about any potential interactions and the best calcium supplement for you.
4. Price and Quality
It is the duty of manufacturers to deliver the best and safe supplements. Some businesses run some tests of their product. The USP, CL, or NSF abbreviations indicate the safety as well as quality and hence best calcium and vitamin D supplements pass those tests. Different calcium supplements have different prices. You can compare prices if you want the best and most affordable supplement.
5. Additional Form
The several forms of calcium supplements include tablets, capsules, chews, liquids, and powders. It could be best to use a chewable or liquid calcium supplement if you have difficulties swallowing pills; hence the best calcium supplements for women could be chosen.
The calcium must be absorbed first in your body so that it can start functioning. The absorption of calcium is improved when taken in small amounts along with food. Calcium citrate is a type of calcium supplement that is recommended for people with low stomach acid, inflammatory bowel disease, or issues in absorption. So the best calcium tablets for bones are the ones that can be absorbed easily by one's body.
Hazards Associated With Consuming Too Much Calcium
Although dietary calcium is healthy most of the time, too much calcium intake doesn't offer any additional benefits.
You may be consuming more calcium if you are not aware of the amount of calcium present in your food and calcium supplements. Always check the nutritional information of your food and supplements and ensure that you're not consuming more calcium which is required on a daily basis.
Need for Calcium
Your age and gender will determine how much calcium you require.
Calcium: recommended daily intake
- Men and women of 19-50 years should take 1,000mg
- Men of 50-70 years should take 1,000mg whereas
- Women of the same age group or older should consume 1,200 mg
- Men aged above 71 years should consume 1,200 mg
- Calcium consumption by adults should never cross the limit of 2,500 mg a day. For those 51 and older, the upper limit to consume calcium is 2,000 mg a day.