Are calcium supplements necessary for women’s health. How do calcium supplements affect bone strength. What are the potential risks of taking calcium supplements. Can dietary sources provide sufficient calcium for women. How does exercise impact bone health and calcium absorption. What are the best alternatives to calcium supplements for women. How much calcium do women need at different life stages.

Understanding the Role of Calcium in Women’s Health

Calcium plays a crucial role in maintaining strong bones and teeth, particularly for women who are at higher risk of developing osteoporosis. This mineral is essential for various bodily functions, including muscle contraction, nerve signaling, and blood clotting. However, the debate surrounding calcium supplements has intensified in recent years, with new research challenging long-held beliefs about their efficacy and safety.

Why Are Women More Susceptible to Calcium Deficiency?

Women face unique challenges when it comes to maintaining adequate calcium levels. Hormonal changes during menopause can lead to increased bone loss, making postmenopausal women particularly vulnerable to osteoporosis. Additionally, women generally have smaller bone structures compared to men, which can increase their risk of fractures as they age.

The Controversy Surrounding Calcium Supplements

Recent studies have cast doubt on the effectiveness of calcium supplements in preventing osteoporosis and fractures. Dr. Erin Michos, associate director of preventive cardiology at the Ciccarone Center for the Prevention of Heart Disease, argues that calcium supplements may not be processed by the body in the same way as calcium obtained from food sources. This difference in absorption and utilization has led to questions about the true benefits of supplementation.

Potential Risks Associated with Calcium Supplements

• Increased risk of colon polyps
• Higher likelihood of developing kidney stones
• Possible calcium buildup in heart arteries
• Potential for blood clots

These potential risks have led many health professionals to reconsider their stance on calcium supplementation, especially for women who can meet their calcium needs through dietary sources.

Optimal Calcium Intake for Women: How Much Do You Really Need?

The recommended daily calcium intake varies depending on a woman’s age and life stage. Women aged 19 to 50 should aim for 1,000 milligrams of calcium per day, while those over 50 should increase their intake to 1,200 milligrams daily. But do these recommendations necessitate supplementation?

Can Dietary Sources Provide Sufficient Calcium?

Contrary to popular belief, it is possible for most women to meet their calcium needs through a well-balanced diet. Calcium-rich foods include:

• Low-fat dairy products (milk, yogurt, cheese)
• Leafy green vegetables (kale, spinach, collard greens)
• Almonds and other nuts
• Fortified plant-based milk alternatives
• Sardines and canned salmon with bones
• Tofu and other soy products

By incorporating these foods into their daily diet, many women can achieve optimal calcium intake without resorting to supplements.

The Impact of Exercise on Bone Health and Calcium Absorption

While calcium intake is important, it’s not the only factor in maintaining strong bones. Regular exercise, particularly weight-bearing and resistance exercises, plays a crucial role in bone health. These activities stimulate bone formation and help improve calcium absorption.

Best Exercises for Bone Health

1. Walking
2. Jogging
3. Dancing
4. Weightlifting
5. Yoga
6. Tennis

Incorporating these activities into your routine can significantly enhance bone strength and reduce the risk of osteoporosis.

Alternatives to Calcium Supplements: Natural Ways to Boost Bone Health

For women looking to maintain strong bones without relying on supplements, there are several natural strategies to consider:

1. Vitamin D: The Calcium Companion

Vitamin D is essential for calcium absorption. Sunlight exposure and dietary sources like fatty fish, egg yolks, and fortified foods can help maintain adequate vitamin D levels.

2. Magnesium: The Overlooked Mineral

Magnesium works in tandem with calcium to build strong bones. Foods rich in magnesium include nuts, seeds, whole grains, and leafy greens.

3. Vitamin K: The Bone Mineralizer

Vitamin K helps activate proteins involved in bone metabolism. Green leafy vegetables, Brussels sprouts, and broccoli are excellent sources.

When Calcium Supplements May Be Necessary

While dietary sources are preferable, there are situations where calcium supplements might be recommended:

• Women with diagnosed osteoporosis
• Those with malabsorption disorders
• Vegans or individuals with dairy allergies
• Postmenopausal women with low bone density

If you fall into one of these categories, consult with your healthcare provider to determine if supplementation is appropriate for you.

Choosing the Right Calcium Supplement: What to Look For

If you and your doctor decide that calcium supplementation is necessary, it’s important to choose the right product. Consider the following factors:

Types of Calcium Supplements

• Calcium carbonate: Most common and cost-effective
• Calcium citrate: Better absorbed, especially for those with low stomach acid
• Calcium gluconate: Less concentrated, requiring larger doses

Absorption and Bioavailability

Look for supplements that are easily absorbed by the body. Calcium citrate is often recommended for its superior absorption, particularly for older adults or those taking acid-reducing medications.

Additional Nutrients

Some supplements include vitamin D or magnesium to enhance calcium absorption. These combination products may be beneficial for certain individuals.

Monitoring Calcium Intake: Balancing Supplements and Diet

If you do take calcium supplements, it’s crucial to monitor your total calcium intake from both supplements and dietary sources. Excessive calcium intake can lead to adverse effects, including an increased risk of kidney stones and cardiovascular issues.

Tips for Safe Supplementation

1. Don’t exceed the recommended daily intake
2. Spread calcium intake throughout the day
3. Avoid taking more than 500 mg at once
4. Consider calcium-fortified foods as part of your intake
5. Regular blood tests to monitor calcium levels

By following these guidelines, you can ensure that your calcium supplementation remains safe and effective.

The Future of Bone Health: Beyond Calcium Supplements

As research continues to evolve, the focus on bone health is shifting beyond just calcium supplementation. Emerging areas of study include:

Gut Microbiome and Bone Health

Recent studies suggest that the gut microbiome may play a role in calcium absorption and bone metabolism. Probiotics and prebiotics could potentially become important factors in maintaining bone health.

Personalized Nutrition

Advances in genetic testing and nutritional science may lead to more personalized recommendations for calcium intake and bone health strategies based on individual genetic profiles.

Novel Bone-Building Compounds

Researchers are exploring new compounds that could enhance bone formation and reduce bone loss, potentially offering alternatives to traditional calcium supplementation.

As our understanding of bone health continues to grow, the approach to maintaining strong bones throughout a woman’s life is likely to become more nuanced and personalized. While calcium remains an essential nutrient for bone health, the focus is shifting towards a more holistic approach that considers diet, exercise, and overall lifestyle factors.

In conclusion, while calcium supplements have long been considered a cornerstone of bone health for women, current research suggests that they may not be as beneficial as once thought. For most women, meeting calcium needs through a balanced diet rich in calcium-containing foods, combined with regular weight-bearing exercise, may be the most effective strategy for maintaining strong bones. However, individual circumstances vary, and some women may still benefit from supplementation under the guidance of a healthcare professional. As with any health decision, it’s important to consult with your doctor to determine the best approach for your specific needs and risk factors.

Calcium Supplements: Should You Take Them?

When you were a child, your mom may have encouraged you to drink milk to
build strong bones. But as an adult, you’re much more likely to take a
calcium supplement than down four glasses of milk a day to protect your
bone health. However you do it, getting enough calcium is a good idea,
since women are far more likely than men to develop

osteoporosis

— a condition of weak and fragile bones that makes you prone to fractures:
Of the 10 million Americans with osteoporosis, 80 percent are women.

But before you unwrap that chocolate-flavored calcium chew or swallow a
calcium pill, you should know that taking calcium supplements may not be
helping your bones at all. Even worse? The supplements may lead to major
health problems

The Best Calcium Supplement Is None

It’s important to protect your bone strength and guard against fractures as
you age, but taking a supplement isn’t the best way to do that, says

Erin Michos, MD, MHS

, associate director of preventive cardiology for the

Ciccarone Center for the Prevention of Heart Disease

. “A nutrient in pill form is not processed in the body the same way as it
is when ingested from a food source. Furthermore, people believe that the
proof that calcium supplements fortify bones is more robust than it really
is,” she says. “The truth is, the research is inconclusive. But there is a
growing body of evidence that suggests no health benefit, or even worse,
that calcium supplements may be harmful.”

Multiple studies have found that there’s little to no benefit to taking
calcium supplements for the prevention of hip fractures. On the other hand,
recent studies have linked calcium supplements with an increased risk of
colon polyps (small growths in the large intestine that can become
cancerous) and kidney stones, which are hard masses usually formed in the
kidneys from an accumulation of calcium and other substances. Additionally,
a

2016 study by Michos

and her colleagues suggested that calcium supplements may increase the risk
of calcium buildup in the heart’s arteries.

“I’m very concerned about the potential for calcium supplements to
contribute to heart attacks and heart disease,” says Michos. “The body
can’t process more than 500 milligrams of calcium at a time. If you take a
supplement with more than that, your body has to do something with the
excess. It’s possible that higher calcium levels in the blood could trigger
blood clots or that calcium could be deposited along artery walls, which
would contribute to the narrowing of blood vessels.” 

A Better Calcium Option

While taking calcium supplements may produce unwanted side effects, meeting your calcium needs through your diet is safe. “When you get calcium through your diet, you’re taking it in small amounts spread throughout the day along with other food sources, which helps you absorb the nutrient,” explains Michos. “Most people can get adequate calcium through their diet if they make an effort.”

Women ages 19 to 50 should consume 1,000 milligrams of calcium a day, and the target for women over 50 is 1,200 milligrams per day. Good dietary sources of calcium include:

• Almonds
• Oranges
• Dried figs
• Soybeans
• Garbanzo, white and pinto beans
• Low-fat dairy such as milk and yogurt
• Leafy green vegetables such as kale and spinach

Exercise to Strengthen Bones

Being active and exercising on a regular basis protects bone health. Weight-bearing exercises such as walking, jogging and weight training are especially helpful in preventing bone loss.

Simply moving more throughout the day supports bone health, too. Research indicates that women who sit for more than nine hours a day are 50 percent more likely to have a hip fracture than those who are less sedentary. Finding ways to work more walking or standing into your day can add up. For example, park farther away from buildings, take the stairs instead of the elevator and pace while on phone calls.

For most women, skipping calcium supplements in favor of boosting dietary calcium and focusing on weight-bearing exercise is the best way to keep bones strong. But if you’re still concerned about getting enough calcium, talk to your doctor first before taking supplements to see if you really need them.

The Best Calcium Supplements for Women, Per a Nutritionist

If you grew up in the United States, you probably remember the Got Milk? commercials. They were catchy, direct, and nothing short of a cultural phenomenon. As a 90’s baby, they practically defined my childhood. Like most caregivers, my parents bought into the marketing, and I drank cow’s milk every day to ensure I was getting enough calcium. Nowadays, we know differently. A variety of plant-based foods contain calcium. But back in 1993, the iconic Got Milk? commercials praised dairy as the best source of calcium. Unsurprisingly, many still believe this. But the question remains: Is milk necessary as part of a balanced diet? As science has evolved, we’ve since learned otherwise. There are plenty of non-dairy foods high in calcium, as well as potent calcium supplements available. Not sure if you’re getting enough? Don’t fret. We put together a list of the best calcium supplements for women.

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Edie Horstman

• Double-certified Integrative Nutrition Health Coach and Nutrition Consultant

Edie is the founder of nutrition coaching business, Wellness with Edie. With her background and expertise, she specializes in women’s health, including fertility, hormone balance, and postpartum wellness.

What is calcium?

You’ve heard of calcium, but you aren’t entirely sure what it is and why you need it. First and foremost, calcium is a mineral. It’s actually the most abundant mineral in the body. It is essential for life. However, we don’t make calcium on our own. Because our bodies don’t produce it naturally, we need to consume calcium through food or calcium supplements. Like vitamin D, calcium is necessary for building bones and keeping them strong.  

Speaking of vitamin D, calcium and vitamin D go hand-in-hand. After all, vitamin D helps absorb calcium from the digestive tract. Therefore, it’s important to have adequate amounts of both nutrients for optimal health. Beyond bone health, calcium performs many vital roles. It also acts as a co-enzyme for many metabolic processes, and is often most closely associated with the skeletal system. 

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Why You Need Calcium

Without sounding like a broken record, calcium is critical for developing and maintaining bone structure and function. However, you also need calcium for other things: Cardiovascular and muscle function, nervous system signaling, and more. From the moment we’re born, we obtain additional calcium through diet (or supplements), and 99% of all calcium being stored in our bones. Our bones, in turn, act as a reservoir for calcium. Calcium is released when needed.

In addition to various organs needing calcium to function properly, some studies suggest that calcium—along with vitamin D—may have benefits beyond bone health. For example, warding off cancer, diabetes, and high blood pressure. In the very least, calcium is vital for survival and maintaining enough calcium is key. When necessary, incorporating a calcium supplement is very helpful.

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3 Facts You Might Not Know About Calcium

1. While 99% of all calcium is stored within our bones, did you know that includes your teeth? Calcium compounds help give enamel (your teeth’s outer layer) protection against erosion, decay, and temperature sensitivity. Calcium helps keep your teeth strong.
2. Every day, we lose calcium through our skin, nails, hair, sweat, urine, and feces. That’s why it’s important to get enough calcium from the food we eat or calcium supplements we take. 
3. Calcium is all around us! The average human contains approximately 1kg of calcium, but it is the fifth most abundant element in the earth’s crust. It occurs widely as calcium carbonate (more commonly known as limestone).

How much calcium do you need?

Studies show that many Americans don’t get enough calcium. Children and adolescents are at risk, but so are adults. Particularly, women who are 50 and older. Men and women ages 19-50 should aim for 1,000 mg of calcium per day, and those who are older than 51 should get at least 1,200 mg of calcium. The recommended upper limit for calcium is 2,500 mg per day for adults ages 19-50. Most calcium supplements contain at least 1,000 mg of calcium. Please speak with your physician before making any changes to your supplement routine. 

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Dangers of Too Much Calcium

Is it possible to have too much of a good thing? In the case of calcium, unlike vitamin B12, the answer is yes. While calcium is necessary for beefing up bones and supporting muscular function, excess calcium can cause consequences. Think: Constipation, kidney stones, kidney failure, heart function problems, and cognitive issues.  When it comes to choosing the best calcium supplement, work with your doctor to find the right dosage.

What if you don’t get enough calcium?

On the flip side, what if you aren’t getting enough calcium? If your body doesn’t get enough calcium (and vitamin D) to support important skeletal and muscular functions, it takes calcium from your bones. This causes bone loss. Losing bone mass makes the inside of your bones weak and porous, putting you at risk for osteoporosis. 

Osteopenia and hypocalcemia are other common side effects of low calcium. Given that your bone density peaks when you’re roughly 35 years old, it’s imperative to build up calcium stores. For that matter, children who don’t get enough calcium may not grow to their full potential height. Consuming enough calcium (regardless of age) can ward off these consequences.

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Interestingly, early stage calcium deficiency may not cause any symptoms. However, symptoms will develop as the condition progresses. Calcium deficiency disorders (osteoporosis, osteopenia, and hypocalcemia) can show up in many forms. For example, memory loss, muscle spasms, tingling in the hands and feet, hallucinations, weak and brittle nails, easy fracturing of bones, and more.  

How to Test for Low Calcium

If you think you’re showing signs of calcium deficiency—or want to get tested, preventatively—your doctor will take a blood sample to check your blood calcium level. Likely, your doctor will measure your total calcium level, your albumin level, and your ionized or “free” calcium level. Albumin is a protein that binds to calcium and transports it through the blood. If your calcium levels are low, you can increase calcium stores through food as well as the best calcium supplements.

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9 Foods High in Calcium

Interested in altering your diet before trying a calcium supplement? Skim the list below. Luckily, you don’t need to fill your pantry and fridge with superfoods. Consuming a variety of plant and / or animal-based foods can do the trick—helping you naturally increase calcium. Calcium is naturally present in many ingredients, including seeds, dark leafy greens, dairy, and seafood. These foods have the highest levels of calcium:

• Collard greens: An 8-oz serving contains 360 mg of calcium. Enjoy them cooked in ghee or coconut oil as a healthy side dish.
• Kale: An 8-oz serving of fresh (or frozen) kale boasts 180 mg of calcium. Add kale to your favorite smoothie or massage it in extra-virgin olive oil to make it soft and palatable. Kale salads can be delicious, trust us.
• Soybeans: One cup of soybeans contains 175 mg of calcium. Toss them into your favorite stir-fry or eat them steamed with sea salt and sesame oil.
• Figs: Two figs, dried, contain 65 mg of calcium. They’re an energizing, grab-and-go snack for busy days.
• Sardines (canned with bones): 3-oz contains 325 mg of calcium. An abundant source of calcium, try sardines on toast or sauté them into your favorite pasta dish.
• Ricotta (part-skim): Of all cheese, ricotta takes the cake. A 4-oz serving of ricotta contains 335 mg of calcium. Ricotta is delicious in baked goods, or use it to bulk up a sheet of lasagna.
• Plain yogurt: A 6-oz serving of plain yogurt boasts 310 mg of calcium. Used for everything from a sour cream replacement to a convenient breakfast, yogurt is a wonderful source of calcium.
• Poppy seeds: One tablespoon (9 grams) of poppy seeds packs 126 mg of calcium. Lemon poppy seed bread, anyone?
• White beans: One cup of white beans contain roughly 180 mg of calcium. Toss them with extra-virgin olive oil, minced garlic, and herbs for a delicious appetizer or side dish.

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Do I need a calcium supplement?

Speak with your doctor first, but if you aren’t getting enough calcium through diet, you may need to take a calcium supplement. If that’s the case, we put together a list of the eight best calcium supplements for women in 2021.

What To Look for in a Calcium Supplement

When it comes to choosing the best calcium supplement, look for these main ingredients:

Vitamin K2: Vitamin K2 helps calcium absorb into your bones rather than into your arteries. Make sure to take a clinically backed version of Vitamin K2. 

Vitamin D3: Vitamin D3 promotes calcium absorption and proper mineral deposits to your bones. 

Calcium Hydroxyapatite: Calcium Hydroxyapatite is a more easily absorbable, whole mineral form of calcium. It makes up the substance of your bones. It is notably different from other forms of calcium like calcium citrate and calcium carbonate, which do not get absorbed.

Cissus Quadrangularis: A vine that grows in parts of Africa and Asia, cissus quadrangularis is used as an herbal supplement to treat conditions such as bone loss.

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The Best Calcium Supplements for Women

1MD Nutrition OsteoMD

This scientifically-formulated supplement combines four bioavailable nutrients essential to help build and maintain strong, healthy bones, and promote skeletal strength. This comprehensive bone health formula offers a potent dosage of Calzbone® and clinically-studied MenaQ7™, two patented ingredients for optimal bone health support. 

Thorne Basic Bone Nutrients

Thorne’s Basic Bone Nutrients combines four highly-researched nutrients that are essential for bone health. This calcium supplement contains optimally-absorbed ingredients, including vitamin D. Thorne’s vitamin D3 is free from the preservatives and lactose diluents that are typically used in vitamin D products. Plus, Thorne uses the most well-researched form of vitamin K2 available. Vitamin K and magnesium help keep calcium in the bones rather than in the blood vessels and other soft tissues.

Essential Elements Bone Boost

This supplement contains a clinically recommended amount of calcium hydroxyapatite, vitamin D3, and K2. This formula also gets bumped up a notch due to the C. quadrangularis, which enhances bioavailability. These ingredients work well together in strengthening and maintaining bone health through the stimulation of proteins and the absorption of calcium.

New Chapter Bone Strength Take Care

Well-sourced ingredients, this supplement contains crucial ingredients like vitamin D3 and vitamin K2. Furthermore, this organic plant-based calcium supplement promotes bone, joint, and heart support while reducing the risk of osteoporosis.

AlgaeCal AlgaeCal Plus

Every day, you lose 13 essential minerals from your bones—not just calcium. Magnesium, zinc, boron, and other minerals are equally important to calcium for bone health and strength. AlgaeCal Plus contains all 13 of these essential minerals. To help with absorption and mineral placement into bones, this supplement also contains vitamins D3, K2, and C. This full nutrient complement makes the difference between losing or gaining bone density. 

Pure Synergy Bone Renewal

More than just a calcium supplement, this groundbreaking, three-part formula features plant-based nutrients, trace minerals, and bone-nourishing botanical extracts. With no mineral isolates, synthetics or limestone, Bone Renewal is pure, plant-based and bioavailable. This supplement supports mobility, bone density, and more.

Pure Encapsulations Calcium (Citrate)

Pure Encapsulations products are free from most allergens, including gluten peanuts, eggs, and more. They also don’t use any unnecessary binders, fillers, or GMOs. Their Calcium (Citrate) supplement supports bone health and colon health. The calcium they use is highly bioavailable and is sourced from trusted suppliers. For those on special diets (or who have autoimmune disorders), Pure Encapsulations is my trusted recommendation.

Garden of Life Dr. Formulated Stronger Bones

This supplement reduces the risk of osteoporosis and improves calcium absorption. Dr. Perlmutter formulated Stronger Bones with clinically proven ESC® Organic Eggshell Calcium, one of the most absorbable forms of calcium available, as specialized proteins are found in organic eggshells.

This post was originally published on October 22, 2021, and has since been updated.

Calcium preparations

Experts call calcium a macronutrient for a reason. Its role in the body is more than significant. And the point is not only that without calcium, even “stumps” would not remain from our teeth, and the bones would turn into jelly. Without it, not a single muscle in the body could move, and many biochemical reactions would not even begin. However, despite the apparent simplicity, there are many obstacles in the way of calcium in the body.

The first obstacle. Culinary
Calcium does not occur in free form in nature. In different quantities and in a bound state (combining with proteins, salts and other components), it is part of various foods. For example, calcium is found in milk, fish, cabbage and even parsley. But, you see, few of us daily calculate how much calcium is eaten with food. Moreover, it consumes a sufficient amount of calcium-containing foods every day.

The second obstacle. Digestibility
In order for even “eaten” calcium to get from the digestive tract to its destination, a number of organs must function properly. The stomach – to produce a sufficient amount of hydrochloric acid and enzymes, thereby preparing milk protein for digestion, the pancreas – to supply enzymes that complete this process, the intestines – to ensure the delivery of calcium to the bloodstream. And the kidneys keep it in the bloodstream, preventing it from leaving the body prematurely. Oh yes! The absorption of calcium directly depends on the presence of vitamin D in the body. And the intake directly into the bone tissue depends on microelements: zinc, boron, copper and manganese.

Third obstacle. Morbidity
At this point, it should be noted first of all chronic diseases that disrupt the process of calcium absorption or vitamin D metabolism. These are diseases of the liver, thyroid gland, kidneys, digestive tract and diabetes mellitus.
In addition, there are a number of conditions in which the body’s need for calcium increases many times over: the period of pregnancy and lactation, active growth in adolescence.
What can we say about such a serious disease as osteoporosis, in which bone tissue is destroyed 8 times faster than usual.

The fourth obstacle. Medicinal
Unfortunately, long-term use of certain drugs, such as steroid hormones, worsens the condition of the bone tissue. However, many diseases, alas, require constant medication.

The fifth obstacle. Ignorance
The modern world is developing rapidly. And today there are already real drugs that can compensate for the lack of calcium in the body. For example, various calcium-containing drugs sold in any pharmacy. As a rule, they contain the daily norm of calcium, vitamin D, zinc, copper, manganese, boron. That is, everything that is needed for the normal and safe absorption of calcium.
More recently, arguments in favor of the constant intake of calcium-containing preparations have acquired another confirmation. Large-scale studies and health monitoring of 88,000 women and 47,000 men for 10-15 years have shown that regular intake of calcium supplements reduces the risk of developing colon cancer by 40-50%.

Choose vitamins with calcium

The material is for informational purposes only. Medicinal products, biologically active supplements and other products are indicated as an example of their possible use and / or application, which in no way constitutes a recommendation for their use. Before using drugs, dietary supplements and medical equipment and other products, be sure to consult a specialist.

Which calcium to choose for maximum absorption?

Published: 21.03.2023

Calcium is the most important mineral for humans, the deficiency of which can negatively affect the health of the musculoskeletal, cardiovascular, hematopoietic and immune systems of the body. Let’s see why we need calcium, how to understand that the body lacks it, and how to take it so that it is beneficial.

What functions does calcium perform in the human body?

Many of us know that calcium is essential for bone health, but in fact, its role in the human body is much wider. It is contained in every cell and is involved in the regulation of various biochemical processes ¹ . Let us consider in more detail the main functions of calcium.

Calcium and bones

Almost 99% of calcium is found in bone and cartilage tissues. It is necessary for the growth and formation of the skeleton, maintaining bone strength and calcium-phosphorus homeostasis, preventing pregnancy complications and perinatal pathologies, as well as losses associated with natural age-related leaching of the mineral ² .

The need for calcium varies throughout life, reaching peak values ​​during the period of active growth, during pregnancy and lactation, and in old age. Insufficient calcium intake in children and adolescents can adversely affect the development of the musculoskeletal system. Mineral deficiency in pregnant women can cause premature birth, gestational hypertension, preeclampsia, and perinatal pathologies. Calcium deficiency in the elderly, especially women, can lead to the development of osteoporosis ² .

Calcium and muscles

Calcium is important for proper muscle contraction and strengthening. With a pronounced deficiency of the mineral, the work of muscle fibers is disrupted, which can lead to spasms and convulsions ³ . However, calcium ions are necessary not only for the contraction of skeletal muscles, but also for the smooth muscles of the internal organs. Thus, a number of studies note the important role of calcium in the regulation of contraction of the smooth muscles of the respiratory tract and indicate that its deficiency can contribute to the development of pulmonary fibrosis, asthma, COPD and other pathologies of the bronchopulmonary system ⁴ .

Calcium and cardiovascular system

Since the myocardium is the most important muscle of the body, calcium also regulates the frequency of its contractions ⁵ . In addition, the mineral strengthens the walls of arteries and veins, and also participates in the processes of blood coagulation ⁶ . Calcium deficiency negatively affects the functioning of the heart and vascular tone, can cause arrhythmias, essential hypertension, chronic heart failure, disorders in the blood coagulation system ^{6. 7} .

Calcium and nervous system

Calcium plays an important role in the transmission of nerve impulses, it is necessary to balance the processes of excitation and inhibition in the brain. In conditions of macronutrient deficiency, the nervous system is in a state of overexcitation, which can manifest itself as nervousness, irritability, and insomnia. If the disruption of the nervous system is associated with a lack of calcium, its additional intake can help normalize the psycho-emotional state ⁶ .

In addition to these functions, calcium can also affect lipid metabolism, insulin resistance, systemic inflammation, the functioning of the urinary, endocrine and digestive systems ⁷ , so it is very important to monitor the level of a macronutrient in the body and, if necessary, compensate for its deficiency.

Who is at risk?

According to the methodological recommendations of Rospotrebnadzor, the physiological need for calcium for adults is 1000 mg / day, for people over 65 years old – 1200 mg / day, for pregnant and lactating women – 1300 and 1400 mg / day, respectively ⁸ .

The need for calcium in children depends on age. So, newborns up to 3 months require at least 400 mg / day, children from 3 to 6 months – 500 mg / day, from 6 to 12 months – 600 mg / day. The physiological need for calcium in preschool children is 800-900 mg/day, in adolescents – 1200 mg/day ⁸ .

In addition to adolescents, pregnant and lactating women, the following populations may also experience an increased need for calcium:

• athletes;

• women during menopause;

• aged people;

• persons adhering to strict dietary restrictions;

• patients with endocrine pathologies;

• patients taking drugs that flush calcium from the body or reduce its absorption, such as statins, some antidepressants, diuretics;

• people with vitamin D deficiency.

Due to climatic features and the specifics of nutrition, a lack of calcium is observed in most residents of Russia. Thus, according to the results of the Osteoscreening of Russia program, the average calcium intake in women and men is 683±231 and 635±276 mg/day, respectively. Only 9 people receive the norm required by age% of women and 6% of men, in most cases the daily intake of calcium is 50% or less of the daily requirement ⁹ .

How to understand that the body lacks calcium?

There are no specific signs by which one can confidently speak of calcium deficiency, however, a number of symptoms, especially if they are present in a complex, may indicate hypocalcemia. First of all, they include:

1. frequent falls and fractures;

2. slow wound healing;

3. muscle pain, spasms, cramps;

4. numbness and tingling of fingers and toes;

5. predisposition to caries;

6. chronic fatigue;

7. irritability, nervousness;

8. sleep disturbance;

9. deterioration of the skin, hair, nails.

If you are experiencing these symptoms, you may have a calcium deficiency and your body needs additional vitamin and mineral support.

How to fill the deficit and maintain sufficient levels of calcium?

Calcium is not produced in the body, its main sources are food. The largest amount of the macronutrient is found in dairy products, hard cheeses, sesame, hazelnuts, sea fish, and beans.

However, with the help of nutritional correction, it is not always possible to cover the body’s needs for calcium. In this case, preparations that include this mineral can help make up for its deficiency. But here the question arises: in what form is it better to take calcium so that it is fully absorbed and does not harm the body. Let’s find out what forms of minerals are found in dietary supplements and how they affect calcium absorption.

Which calcium to choose?

As part of dietary supplements, you can find both organic and inorganic forms of minerals, which have a number of significant differences and affect our body in different ways.

Inorganic forms

Inorganic forms of calcium include carbonate, phosphate, sulfate and a number of other compounds. Inorganic minerals have very low bioavailability (no more than 20%), so calcium in these forms is poorly absorbed. But the problem is not only this.

The fact is that the body spends tremendous efforts on the processing and excretion of inorganic compounds, which negatively affects the work of the gastrointestinal tract and kidneys. The digestive system may respond to inorganic mineral intake with bloating, diarrhea, or constipation, and long-term intake of inorganic calcium can lead to gallstones, vascular, kidney, and joint calcification.

Organic forms

Organic forms of calcium are absorbed much better than inorganic compounds and do not cause side effects from the gastrointestinal tract ¹⁰ . Organic calcium salts include lactate, citrate, and chelate.

Calcium chelate is the most readily available form of a macronutrient today, which is a combination of a mineral and the amino acid ¹¹ . Chelated forms are closest to our body. An example of such a form in the human body is hemoglobin, and in nature – chlorophyll. Calcium in the chelated form is already ready for absorption, is well tolerated and immediately goes to strengthen bones, without being deposited in blood vessels, kidneys and joints ¹¹ . Moreover, calcium chelate, unlike carbonate, is well absorbed in the body even with low stomach acidity.

In Russia, readily available calcium in a chelated form for maximum absorption ¹³ is produced by the Evalar company.

Dietary supplement “Calcium chelate Evalar” was developed to compensate for the deficiency and maintain an adequate level of calcium in the body, it is allowed to be taken by adults and children over 14 years old, pregnant and lactating women ¹³ . The course intake of the dietary supplement “Calcium chelate Evalar” contributes to:

maximum absorption of calcium;

rapid replenishment of calcium deficiency in the body; to maintain healthy bones and teeth;

improvement of the functional state of blood vessels and the heart.

“Calcium chelate Evalar” can make up for the macronutrient deficiency as much as possible without deposition in the kidneys, joints and blood vessels, it is well absorbed, without causing side effects from the gastrointestinal tract (bloating, constipation and diarrhea), as it does not affect the level of stomach acidity.

Adults and children over 14 years of age are advised to take 2-3 tablets daily with food. The duration of admission is at least 1 month. If necessary, the course of admission can be repeated. For pregnant and lactating women, the dosage is selected by the attending physician individually, based on the needs and condition of the body.

You can buy “Calcium chelate Evalar” on the website evalar.ru, in a healthy life store
fitomarket.ru, online pharmacy
apteka.ru, as well as in pharmacies in your city.

Updated: 04/28/2023

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