What are the best types of calcium supplements for absorption. How much calcium do you need daily. What factors affect calcium absorption. How to maximize the benefits of calcium supplements.

Understanding Calcium: The Essential Mineral for Your Body

Calcium is a vital mineral that plays a crucial role in numerous bodily functions. As the most abundant mineral in the human body, it’s essential for maintaining strong bones and teeth, regulating muscle contractions, and supporting various physiological processes. But what exactly does calcium do for our bodies?

• Supports bone and tooth health
• Aids in blood vessel function
• Facilitates muscle contractions
• Maintains heart rhythm and nerve functions
• Assists in hormone release

Interestingly, 99% of the body’s calcium is stored in bones, while the remaining 1% circulates in blood, muscles, and other tissues. This distribution highlights the mineral’s critical role in maintaining skeletal integrity and overall health.

Why is calcium so important for your body?

Calcium’s importance extends far beyond just building strong bones. It’s a fundamental component in maintaining overall health and preventing various health issues. Here are some key reasons why calcium is crucial:

1. Bone Health: Adequate calcium intake is essential for maintaining bone mass and density, especially as we age.
2. Muscle Function: Calcium helps muscles contract properly, reducing the risk of muscle discomfort and cramps.
3. Dental Health: Strong teeth require sufficient calcium, particularly in older adults where dental health becomes increasingly important.
4. Cardiovascular Health: Calcium plays a role in maintaining healthy blood vessels and heart function.

Given its wide-ranging benefits, ensuring adequate calcium intake through diet or supplementation is crucial for optimal health at all stages of life.

Daily Calcium Requirements: How Much Do You Really Need?

Understanding your daily calcium needs is essential for maintaining optimal health. But how much calcium should you aim to consume each day? The recommended daily intake varies based on age and sex:

• Infants (0-12 months): 200-260 mg
• Children and Teens (1-18 years): 700-1300 mg
• Adults (19-50 years): 1000 mg
• Women (51+ years): 1200 mg
• Men (51-70 years): 1000 mg
• Men (71+ years): 1200 mg

It’s important to note that more isn’t always better when it comes to calcium intake. Exceeding the recommended dosage won’t provide additional benefits and may even lead to potential side effects. Always adhere to the recommended guidelines and consider your dietary calcium intake when determining if supplementation is necessary.

Can you get enough calcium from diet alone?

While it’s possible to meet your calcium needs through diet, many people struggle to consume adequate amounts solely from food sources. Common calcium-rich foods include:

• Dairy products (milk, yogurt, cheese)
• Leafy green vegetables (kale, spinach, collard greens)
• Fortified foods (certain cereals, juices, and plant-based milk alternatives)
• Canned fish with soft bones (sardines, salmon)
• Nuts and seeds (almonds, sesame seeds)

If you find it challenging to meet your calcium needs through diet alone, supplementation may be a viable option to ensure you’re getting enough of this essential mineral.

Types of Calcium Supplements: Which One is Best for Absorption?

When it comes to calcium supplements, not all forms are created equal. The type of calcium you choose can significantly impact its absorption and effectiveness. Let’s explore the most common types of calcium supplements and their characteristics:

• Calcium Carbonate (40% elemental calcium)
• Calcium Citrate (21% elemental calcium)
• Calcium Gluconate (9% elemental calcium)
• Calcium Lactate (13% elemental calcium)

Among these options, calcium carbonate and calcium citrate are the most widely used in supplements due to their higher elemental calcium content.

Calcium Carbonate vs. Calcium Citrate: Which is superior?

Both calcium carbonate and calcium citrate have their advantages:

• Calcium Carbonate:
  • Higher elemental calcium content (40%)
  • More affordable
  • Requires stomach acid for absorption (best taken with food)
• Calcium Citrate:
  • More easily absorbed
  • Can be taken with or without food
  • Better option for those with low stomach acid or absorption issues

Some supplements combine both forms to provide the benefits of each. The best choice depends on your individual needs, digestive health, and budget.

Factors Affecting Calcium Absorption: Maximizing the Benefits

Understanding the factors that influence calcium absorption can help you maximize the benefits of your calcium intake or supplementation. Several elements can impact how effectively your body absorbs and utilizes calcium:

1. Vitamin D: The Calcium Absorption Enhancer

Vitamin D plays a crucial role in calcium absorption. Without adequate vitamin D, your body may only absorb 10-15% of dietary calcium. How does vitamin D enhance calcium absorption?

• Increases intestinal calcium absorption
• Helps maintain calcium balance in the body
• Supports bone mineralization

Ensure you’re getting enough vitamin D through sunlight exposure, diet, or supplementation to optimize calcium absorption.

2. Phytates and Oxalates: Potential Calcium Inhibitors

Certain compounds found in foods can interfere with calcium absorption:

• Phytates: Found in whole grains, legumes, and nuts
• Oxalates: Present in spinach, rhubarb, and some nuts

While these foods are nutritious, consuming them alongside calcium-rich foods or supplements may reduce calcium absorption. Consider spacing out your calcium intake from meals high in these compounds.

3. Timing and Dosage: Optimizing Absorption

How you take your calcium supplement can significantly impact its absorption:

• Take smaller doses throughout the day (500 mg or less)
• Space doses at least 4 hours apart
• For calcium carbonate, take with meals
• For calcium citrate, can be taken with or without food

By following these guidelines, you can enhance calcium absorption and reduce the risk of side effects.

Potential Side Effects and Precautions of Calcium Supplementation

While calcium supplements can be beneficial, it’s important to be aware of potential side effects and take necessary precautions. What are some common side effects of calcium supplements?

• Gastrointestinal discomfort (constipation, bloating, gas)
• Kidney stones (in susceptible individuals)
• Interactions with certain medications

To minimize the risk of side effects:

1. Start with a low dose and gradually increase
2. Stay hydrated to prevent constipation
3. Consult your healthcare provider, especially if you have a history of kidney stones
4. Inform your doctor about all medications you’re taking

Remember, while calcium supplements can be beneficial, they’re not a substitute for a balanced diet rich in calcium-containing foods.

Combining Calcium with Other Nutrients for Optimal Bone Health

Calcium doesn’t work alone in maintaining strong bones and overall health. Several other nutrients play crucial roles in calcium metabolism and bone health. What nutrients should you consider alongside calcium?

1. Vitamin D: The Essential Companion

As mentioned earlier, vitamin D is crucial for calcium absorption. Many calcium supplements include vitamin D for this reason. Aim for 600-800 IU of vitamin D daily, depending on your age and needs.

2. Magnesium: Supporting Calcium Utilization

Magnesium helps regulate calcium transport and plays a role in bone formation. A typical ratio of calcium to magnesium is 2:1. Consider a supplement that includes both minerals or ensure adequate magnesium intake through diet.

3. Vitamin K: Enhancing Bone Mineralization

Vitamin K, particularly K2, helps direct calcium to the bones and away from soft tissues. It works synergistically with vitamin D to support bone health. Including vitamin K in your supplement regimen can enhance the benefits of calcium.

4. Trace Minerals: Zinc, Copper, and Manganese

These trace minerals play supporting roles in bone metabolism and health:

• Zinc: Supports bone formation and mineralization
• Copper: Aids in collagen formation for bone structure
• Manganese: Contributes to bone mineral density

Look for supplements that include these trace minerals or ensure a varied diet rich in these nutrients.

Calcium Supplementation for Special Populations

While calcium is important for everyone, certain groups may have unique needs or considerations when it comes to calcium supplementation. Let’s explore some special populations and their calcium requirements:

1. Postmenopausal Women

Postmenopausal women are at increased risk of osteoporosis due to declining estrogen levels. What are the calcium recommendations for this group?

• Daily intake: 1200 mg of calcium
• Often combined with vitamin D supplementation
• May require hormone therapy in some cases

Regular bone density scans and consultation with a healthcare provider can help determine the best approach to calcium supplementation for postmenopausal women.

2. Vegans and Vegetarians

Plant-based diets can be low in calcium, especially if they exclude dairy products. How can vegans and vegetarians ensure adequate calcium intake?

• Consume calcium-fortified plant milk and foods
• Include leafy greens, tofu, and nuts in the diet
• Consider calcium supplements if dietary intake is insufficient

Careful meal planning and potential supplementation can help those following plant-based diets meet their calcium needs.

3. Individuals with Lactose Intolerance

Lactose intolerance can limit dairy consumption, a primary source of calcium for many. What options are available for those with lactose intolerance?

• Lactose-free dairy products
• Calcium-fortified non-dairy alternatives
• Calcium supplements, particularly calcium citrate

Working with a dietitian can help develop a calcium-rich diet that accommodates lactose intolerance.

4. Older Adults

As we age, calcium absorption decreases, and the risk of osteoporosis increases. What should older adults consider regarding calcium intake?

• Higher recommended daily intake (1200 mg for women 51+, men 71+)
• May require vitamin D supplementation for better absorption
• Regular bone density screenings

Older adults should consult with their healthcare provider to determine the most appropriate calcium supplementation strategy based on their individual health status and needs.

Innovative Approaches to Calcium Supplementation

As research in nutrition and supplement technology advances, new and innovative approaches to calcium supplementation are emerging. What are some cutting-edge developments in calcium supplementation?

1. Nanotechnology in Calcium Supplements

Nanotechnology is being explored to enhance calcium absorption and bioavailability. How might nanoparticle calcium supplements benefit users?

• Increased surface area for better absorption
• Potential for lower doses with equal effectiveness
• Reduced risk of side effects

While still in the research phase, nanoparticle calcium supplements show promise for improving calcium utilization in the body.

2. Calcium-Fortified Foods and Beverages

The food industry continues to innovate with calcium-fortified products. What are some emerging trends in calcium-fortified foods?

• Functional foods with added calcium and vitamin D
• Novel plant-based sources of bioavailable calcium
• Calcium-enriched snacks and convenience foods

These fortified options provide alternatives for those who struggle with traditional supplements or prefer to obtain nutrients through food.

3. Personalized Calcium Supplementation

The future of calcium supplementation may lie in personalized approaches. How might personalized calcium supplementation work?

• Genetic testing to determine individual calcium needs
• Tailored supplement formulations based on age, sex, and health status
• Integration with wearable technology to monitor calcium levels and absorption

As personalized nutrition gains traction, we may see more individualized approaches to calcium supplementation in the future.

4. Combination Supplements for Synergistic Effects

Research continues to explore the benefits of combining calcium with other nutrients for enhanced effects. What combinations show promise?

• Calcium + Vitamin K2 + D3 for optimal bone health
• Calcium + Magnesium + Zinc for comprehensive mineral support
• Calcium + Probiotics for improved absorption and gut health

These innovative combinations aim to provide more comprehensive support for bone health and overall well-being.

As we continue to explore new frontiers in calcium supplementation, it’s important to stay informed about the latest developments and consult with healthcare professionals to determine the most appropriate approach for your individual needs.

Calcium Supplements: How to take them for the best absorption.

Published: September 2022

By:
Megan Grant

Growing up, your parents probably encouraged you to drink your milk so that you’d be big and strong. That’s because milk is one of the biggest and most available sources of calcium, and calcium can help to make you stronger. But it does a lot more than that, which is why some people choose to take a calcium supplement.

Let’s explore exactly calcium is and does, how much calcium you need to be taking, and how you can best utilize calcium supplements to support your health.

What is calcium?

Our bodies need a variety of minerals to function and grow properly. You’re probably familiar with many of these minerals, like potassium, sodium, magnesium, iron, zinc, and iodine. Another mineral we need is calcium! Indeed, your body needs calcium in order to function properly. In fact, this is the most abundant mineral you carry.

Calcium plays an important role in:

• Tooth and bone health
• Blood vessel health
• Helping your muscles to contract
• Maintaining your heart rhythm and nerve functions
• Releasing hormones

Almost all of your body’s calcium—99%!—is stored in your bones. The last 1% is hanging out in your blood, muscles, and other types of tissue.

Why is calcium important for the body?

We’re so glad you asked! You already know that almost all of your body’s calcium resides in your bones. In other words, without sufficient calcium, your bone health can be negatively impacted. Calcium is crucial for strong bones and bone structure. If you don’t get enough of this mineral, over time, it can impact bone mass, bone mineral density, and overall bone health. If you’re not getting enough from your diet, you can supplement with calcium to help protect your bone health and joints.

A lack of calcium in your body can lead to muscle discomfort, too. This is because calcium helps your muscles to contract. When you’re low in this mineral, the occurrence of occasional muscle discomfort can increase, particularly in your legs and back. (Fun fact: magnesium plays a role in your muscles, too.)

There’s a relationship between calcium and your pearly whites, as well. Your teeth provide some of the hardest surfaces of your body, and they need calcium to stay that way. Research has found a connection between calcium levels and healthy teeth. Tooth health is especially important in older adults, meaning that we have to be even more mindful of calcium as we age.

So, it turns out that there was a good reason your parents told you to drink your milk. It gives you strong bones, and so much more—and calcium supplementation can boost the benefits.

How much calcium do you need a day?

How much calcium should we aim to get each day? The amount of calcium you need will depend on your age and sex. But generally, babies and infants need in the ballpark of 200-260 mg, children and teens need 700-1300 mg, and adults need anywhere from 1000-1200 mg.

Also keep in mind that with many (if not most) supplements, more isn’t always better. Increasing your calcium intake won’t continue to improve your bone health. Always stick to the recommended dosages. This is enough calcium to keep your bones healthy and enjoy the other benefits that the mineral offers without chancing any side effects.

You’re already getting some of the calcium you need from the food and drinks you consume, after all. And if you’re already getting near-sufficient calcium in your diet, be extra mindful of how you’re supplementing with it!

What type of calcium is best absorbed by the body?

“Calcium” is technically an umbrella term. There are various types of calcium and calcium supplements, and each contains a different percentage of elemental calcium. Some popular calcium supplement types include:

• Calcium carbonate

  (40%)

• Calcium citrate

  (21%)

• Calcium gluconate

  (9%)

• Calcium lactate

  (13%)

While each type of calcium serves its own purposes, calcium supplements are more commonly formulated with calcium carbonate or calcium citrate. This is because they contain the greatest amount of elemental calcium out of these four types. Plus, calcium carbonate tends to be the most affordable. On the other hand, calcium citrate is considered to be more easily absorbed than calcium carbonate. However, you would need to take more to reach your daily requirement. Some calcium supplements contain a combination of both calcium carbonate and citrate, so you get the best of both worlds.

A final point to consider when thinking about other forms of calcium is organic vs inorganic. When we’re talking about “organic,” we mean from a chemical standpoint. Organic salts have carbon-hydrogen or carbon-carbon bonds. Inorganic salts do not. You might be wondering, “Who cares?!” Well, organic forms of salts (like citrate) are better absorbed than inorganic salts (like carbonate). However, organic salts typically contain less elemental calcium.

What interferes with the absorption of calcium?

Not every human utilizes calcium equally. Different factors can make it harder for your body to absorb calcium. These include:

• Your age
• Various health factors
• For women, whether you’re in menopause
• The medication you’re taking

For instance, one study found an age-related decrease in calcium absorption, particularly in menopausal and postmenopausal women. And those taking medications that affect your cholesterol can also get in the way of your body absorbing calcium.

Does coffee deplete calcium?

In addition to the factors mentioned above, one theory is that coffee can get in the way of your body absorbing calcium. What does research tell us?

Well, it’s been a bit mixed. In the past, research has suggested that consuming caffeine could trigger your body to excrete more calcium. In other words, instead of your body retaining that calcium, it eliminates it.

However, other research is showing that this is unlikely to be an issue. For instance, one report argued that there’s no evidence proving that caffeine negatively impacts your bone and joint health or calcium supply, as long as you’re consuming healthy levels of calcium on a daily basis. In fact, the negative effect of caffeine on your calcium absorption is so minor that simply adding one to two tablespoons of calcium-containing milk to your coffee is enough to offset it.

The consensus seems to be that you’d need to drink an incredibly excessive amount of coffee for any real impact to your body’s calcium levels. So, there’s no need to give up your beloved morning cuppa joe.

How to take calcium supplements for the best absorption

How you take calcium supplements is just as important as the type of calcium supplement you’re using. You might think that a high-dose approach is best, but that’s not quite right. To help your body better absorb it, take it in smaller doses throughout the day. Try to stick to 500 mg or less at a time. The body will absorb about 36% of a 300 mg dose and 28% of a 1000 mg dose. The same thing applies to the calcium you get from your food! A little dairy (or other high-calcium food) throughout the day is better than a smorgasbord milk at one meal. Taking larger amounts leads to decreased absorption, so a low-dose approach is more effective.

It’s best to take calcium supplements with food—because your stomach acid will help break it down. An exception to this rule is calcium citrate, which can be taken with or without a meal. (However, worth noting is that the Office of Dietary Supplements still recommends that you take any calcium supplement with food.)

What to take with calcium for better absorption

How about what, specifically, you consume with your calcium supplements to make sure you’re getting the most from this mineral? One of the best things to pair it with is vitamin D, which helps your body absorb calcium. There are natural food sources of vitamin D, including:

• Tuna fish
• Egg yolks
• Salmon
• Fortified cereals

Your body also produces vitamin D when you’re exposed to sunlight. That’s why some people call it the sunshine vitamin! But it’s simply not possible for many of us to get enough vitamin D naturally. That’s why you need a potent vitamin D supplement.

It’s not unusual to find calcium and vitamin D combo formulas, either.

Be mindful if you’re following a vegan diet, because this is one mineral vegans tend to be deficient in, along with vitamin D. Thankfully, there is plenty of non-dairy, plant-based milk that contains calcium. Soy, beans, nuts, seeds, and certain fruits and veggies can also be calcium-rich foods. You don’t need to consume dairy foods, animals, or animal byproducts to get your daily calcium intake. There are plenty of other calcium-fortified foods, like cereal, that are good sources of the mineral—without needing to consume dairy products or meat—so that you don’t experience calcium deficiency.

Is calcium better absorbed at night?

When it comes to calcium absorption, splitting it up into smaller doses throughout the day has a bigger impact on getting enough calcium than timing does. However, this often means that by default, you’ll be taking some of your calcium supplements at night.

What does the research say, though? Well, the results vary a little bit, but the general consensus is that the body responds the same to calcium whether you take it in the morning or at night. Just be mindful of taking your calcium supplement on an empty stomach (unless you’ve opted for calcium citrate).

What are the best calcium supplements to take?

The exact type of calcium supplement you’ll take might vary depending on your needs and goals. Some people might prefer calcium carbonate over citrate, or vice versa.

If you want to support your bone density and strength specifically, you might find Bone Restore or Bone Restore Elite most beneficial. These contain both calcium carbonate and citrate. If you feel you need extra help with absorption, Calcium Citrate with Vitamin D could be a better fit. And to help your body support detoxification, promote a healthy inflammatory response, and maintain already-healthy cholesterol levels, Calcium D-Glucarate can provide support.

Another great idea? Many people take vitamin D3 and vitamin K2 together. This is because they help to optimize the proper delivery of calcium. More specifically, vitamin D3 (the most popular form of vitamin D) leads the absorption of calcium from your intestines into the blood. And vitamin K2 then directs the calcium to your bones.

And once again, if for any reason, you can’t or don’t want to take your calcium with food, stick with citrate.

Who shouldn’t take calcium supplements?

While calcium supplements are generally safe and well-tolerated with minimal to no side effects, it’s always smart to speak with your healthcare provider before starting any new dietary supplements. Additionally, there are other factors to consider. Certain medications could potentially interact negatively with calcium supplements. Talk to your doctor or pharmacist first—they will flag potential contraindications.

Keep your bones healthy with calcium supplements

In a perfect world, we’d get all of the vitamins and minerals that we need from the food we eat. However, in the present day, for most of us, this just isn’t possible. That’s where calcium supplements come in. Smart supplementation can help you feel better and improve your overall quality of life.

About the Author: Megan Grant has a degree in communications from University of Michigan. She has been writing professionally for 15 years, with a focus on nutrition, fitness, and general health. A lifelong competitive athlete, she’s fascinated by how the human body responds to food and movement.

References

• Corliss, Julie. “Choosing a calcium supplement.” Harvard health Publishing, October 2020, https://www.health.harvard.edu/nutrition/choosing-a-calcium-supplement
• Heaney, R P. “Effects of caffeine on bone and the calcium economy.” Food Chem Toxicol., September 2002, https://pubmed.ncbi.nlm.nih.gov/12204390/
• Kärkkäinen, Merja UM et al. “Does it make a difference how and when you take your calcium? The acute effects of calcium on calcium and bone metabolism. ” The American Journal of Clinical Nutrition, September 2001, https://academic.oup.com/ajcn/article/74/3/335/4739593
• Mayo Clinic Staff. “Calcium and calcium supplements: Achieving the right balance.” Mayo Clinic, February 2022, https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
• Nordin, B E Christopher et al. “Effect of age on calcium absorption in postmenopausal women.” Am J Clin Nutr., October 2004, https://pubmed.ncbi.nlm.nih.gov/15447911/
• Reuter, Stephanie E et al. “The effect of high-dose, short-term caffeine intake on the renal clearance of calcium, sodium and creatinine in healthy adults.” Br J Clin Pharmacol., November 2021, https://pubmed.ncbi.nlm.nih.gov/33852164/
• Vannucci, Letizia et al. “Calcium Intake in Bone Health: A Focus on Calcium-Rich Mineral Waters.” Nutrients, December 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6316542/
• “Calcium. ” National Institutes of Health, https://ods.od.nih.gov/factsheets/calcium-healthprofessional/
• “Calcium.” Harvard T.H. Chan School of Public Health, https://www.hsph.harvard.edu/nutritionsource/vitamin-d/
• “Definitions of Health Terms: Minerals.” Medline Plus, https://medlineplus.gov/definitions/mineralsdefinitions.html
• “Possible Interactions with: Calcium.” St, Luke’s Hospital, https://www.stlukes-stl.com/health-content/medicine/33/000945.htm
• “Runner’s World: 5 Signs You’re Not Getting Enough Calcium.” Cedars-Sinai, February 2019, https://www.cedars-sinai.org/newsroom/runners-world-5-signs-youre-not-getting-enough-calcium/
• “The aging mouth – and how to keep it younger.” Harvard health Publishing, January 2010, http://health.harvard.edu/diseases-and-conditions/the-aging-mouth-and-how-to-keep-ityounger

Scientifically Reviewed By:

Michael A. Smith, MD

By:
Megan Grant

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All About Calcium Supplements

• All About Calcium Supplements (PDF)

Why is calcium important?

Calcium is a nutrient that is essential for strong bones. Ninety-nine percent of your body’s calcium is stored in your bones and teeth. The other one percent of your body’s calcium is found in blood. Blood calcium is necessary to support your body’s critical functions such as controlling your blood pressure and maintaining your heartbeat.

The calcium in your bones makes up your bone bank. Throughout your lifetime, the calcium from the foods you eat is “deposited” in and
“withdrawn” from your bone bank, depending on your needs. When your calcium intake is too low to keep your blood calcium normal your body will “withdraw” the calcium it needs from your bones. Over time, if more calcium is taken out of your bones than is put in, the result may be thin, weak bones that may break more easily.

How do I know if I am getting enough calcium in my diet?

It is important to know the amount of calcium you need each day. You will find your recommended daily calcium intake on the chart below, listed according to your age and gender.

The preferred way to get calcium is from the food you eat. Visit the NYSOPEP website (www.NYSOPEP.org) to help you find out if you are consuming the amount of calcium you need in the foods you eat in a usual day.

If I am not getting enough calcium, what should I do?

• Most people can easily get at least half of the calcium they need from food.
• If your usual calcium intake is too low, first try to eat more calcium-rich foods each day. There are many calcium-rich foods to help you get the recommended calcium from diet alone.
• If you are unable to change your diet to get the recommended amount of calcium each day, speak to your health care provider about taking a calcium supplement.
• If you need a supplement, it is important to select one that contains the proper amount of calcium. Your recommended daily calcium intake minus the estimated daily calcium in your diet will determine how much calcium you need to take from a supplement.

Is more calcium better?

Some health care providers may suggest slightly more calcium for people with certain medical conditions that interfere with the body’s ability to use calcium efficiently. It is important to speak to your health care provider about your calcium requirements and not to consume too much calcium on a regular basis. Chronic high calcium intakes, particularly from calcium supplements, may be harmful.

It is also important not to consume too much calcium at one time. For the most ecient calcium absorption, it is best to consume calcium
(from food and/or supplements) in amounts of 600mg or less at one time. Your body uses calcium best when it is spread out through the day. Try including a calcium-rich food at each meal or snack.

How do I choose a calcium supplement?

• Calcium supplements may contain different calcium compounds such as calcium acetate, calcium carbonate, calcium citrate, calcium citrate malate, calcium gluconate, calcium lactate, calcium lactogluconate, tricalcium phosphate and others.
• Different calcium compounds have similar bioavailability (the amount of calcium that the body can use) when supplements are taken with food. The presence of food in the stomach causes the release of acid that is necessary to break down most calcium supplements. When calcium is taken with food, it slows down the movement of calcium in the intestines allowing more time for calcium to be absorbed. Therefore, it is best to take calcium supplements with food.
• Calcium citrate is an exception to the rule: it can be taken with or without food. It is the one calcium compound that does not require acid to break it down. If you take acid-blocking medications (h3 blockers or proton pump inhibitors that are sold over-the-counter or by prescription) and cannot get enough calcium in the foods you eat, calcium citrate is the calcium compound of choice.
• In selecting the right supplement for you, it is important to consider how you intend to take the supplement. Calcium supplements are available as liquid, powder, chewable or tablets.
• Taste may also be a consideration; since it may determine if you will regularly take calcium.

What do the symbols on the labels of calcium supplements mean?

There are symbols to look for on the labels of calcium supplements that indicate that an independent laboratory has tested the product The symbols pictured below from left to right include the Consumer Labs International insignia, the Natural Products Association symbol the NSF (NSF International) mark, and the USP (United States Pharmacopeia) verified mark.

When one of the above symbols is found on a calcium supplement, it means the calcium supplement was properly manufactured contains the ingredients listed on the label, breaks down and is released into the body in a specified amount of time, and does not contain harmful levels of lead or specified contaminants. The symbols do not guarantee that a product is safe or eective. It is important to understand that independent laboratory testing is voluntary and costly so many acceptable products may not display a symbol.

Calcium must dissolve in your stomach before it can be absorbed in your intestines and used by your body. If your supplement is not marked with a symbol that indicates that it has been quality tested, you can test it yourself to find out if it will dissolve. Simply put the supplement into a glass of lemon juice. It is very similar to stomach acid. Stir the solution well then occasionally repeat over a 30-minute period. If the calcium supplement breaks down within 30 minutes, it should do so in your stomach, too. If the supplement does not completely dissolve, choose another calcium supplement. Be sure to discard the calcium/lemon juice solution after the test.

How do I read the label of a calcium supplement?

Reading the label of a calcium supplement is as simple as 1, 2, 3:

1. Check the serving size (the number of tablets per serving)
2. Read the calcium (mg) per serving. The label may refer to calcium as elemental calcium. This distinguishes the weight (mg) of calcium alone from the weight(mg) of the calcium compound on the ingredient list (such as calcium carbonate, calcium citrate, tricalcium phosphate, or others)
3. Determine the calcium (mg) per tablet

Do I need to be concerned about lead in my calcium supplement?

One of the above symbols on the label of a calcium supplement means that it does not contain lead or other metals. However, it seems that lead in calcium supplements is less of a concern than some people believe. Calcium supplements, in the dosage prescribed for prevention and treatment of osteoporosis, contain much less than the safe level of lead. A further safeguard is that lead in calcium supplements is usually not absorbed well because calcium blocks lead absorption.

Do I need vitamin D in combination with my calcium supplement?

It is important to get the vitamin D that you need each day. Getting the recommended amount of vitamin D helps your body absorb calcium and helps strengthen muscles, too! There are only a few good natural sources of vitamin D including fatty fish such as catfish eel, mackerel, salmon, sardines, and tuna. Small amounts of vitamin D are added to all milk and to some types of nondairy beverages and other foods. Check the food labels of almond, coconut, rice, and soy beverages as well as juices, yogurt, cheese, and nutrition bars to find out if vitamin D is added. Most people need a vitamin D supplement to get enough vitamin D each day. Vitamin D is available in supplemental form in multivitamins, in combination with calcium in many calcium supplements, and alone in vitamin D supplements Vitamin D is fat-soluble and can be stored by the body. It does not need to be taken in combination with calcium as long as you get the recommended amount of vitamin D each day. It is important to speak to your health care provider about how you can get the vitamin D you need to promotes strong bones.

Do I need magnesium in combination with my calcium supplement?

Most healthy people do not need magnesium supplements. Magnesium is found in many foods but especially in green leafy vegetables potatoes, tomato products, seafood, peas, beans, nuts, seeds, bran and whole-wheat products. However, certain individuals may be at risk for magnesium deficiency. At-risk individuals include those with gastrointestinal diseases that cause poor absorption or increased losses of magnesium, people with diabetes, frail elderly individuals eating poor diets, alcoholics, individuals receiving chemotherapy, and people who take high-dose diuretics (water pills) that cause magnesium loss. Your health care provider will prescribe a magnesium supplement if it is necessary or if you have a condition that causes magnesium deficiency.

Do I need additional vitamins or minerals with my calcium supplement?

For most healthy individuals, additional vitamins or minerals (such as boron, vitamin K, selenium or others) in the form of supplements are not needed for strong bones. The best way to get these nutrients is by following the 2010 Dietary Guidelines for Americans to help you eat a varied, nutrient-rich diet including plenty of fruits and vegetables.

How do I take my calcium supplement?

It is important to read the labels of calcium supplements and follow the directions for use. Chew chewables or swallow tablets as directed along with a full glass of water. For best absorption, most calcium supplements should be taken with food. Calcium citrate is an exception;
it may be taken with or without food. It is best to spread out the calcium you consume from food and/or supplements throughout the day In fact, for most ecient absorption, it is recommended to consume 600 mg of calcium or less at one time. If you take more than 600 mg of calcium from supplements each day, the dose should be split to improve calcium absorption.

Are there any special considerations if I take an iron supplement?

For the best absorption of both iron and calcium, it is recommended that you eat foods rich in calcium or take calcium supplements two hours before or after your iron supplement. You should not consume calcium and iron at the same time.

Is it a problem to take a calcium supplement with antibiotics?

Calcium interferes with the body’s ability to use certain antibiotics such as tetracycline or ciprofloxin. If your health care provider prescribes an antibiotic that interacts with calcium, it is important for you to take it properly. You should not take calcium supplements
(and not eat calcium-rich foods) at the same time as taking certain antibiotics. Your antibiotic will work best if you take your calcium supplement (or eat calcium-rich foods) at the right time. It is always important to talk to your pharmacist about the proper way to take your medication.

Can calcium supplements cause constipation?

Some people who take calcium supplements complain about constipation but it can usually be prevented. To prevent constipation eat more fiber in your diet (from fruits, vegetables, and whole- grain products), drink six to eight of water each day, and be physically active. If these simple steps are not helpful enough, take a closer look at your diet to try to get more calcium from foods and less from supplements. If you need to take calcium supplements, read the label to find out the amount of calcium in each dose. For example calcium carbonate has the highest amount of calcium per dose. Calcium citrate has less calcium per dose and calcium gluconate is one of the lowest dose options. A low-dose calcium supplement may be better tolerated than a high-dose supplement.

Contact Information

NYSOPEP Resource Center

Helen Hayes Hospital, West Haverstraw, NY

845.786.4772
www.NYSOPEP.org

Publication 1980, Version 4/2015

Vitamins for bones for the elderly: how to strengthen bone tissue

Contents

• 1 Which vitamins help strengthen bone tissue in old age
  • 1. 1 Strengthen bone tissue: what vitamins are needed?
    • 1.1.1 Vitamin D
    • 1.1.2 Vitamin K
    • 1.1.3 Calcium
  • vitamins for bone tissue
• 1.3 The importance of vitamins for bone health in old age
  • 1.3.1 What are the problems associated with vitamin deficiencies?
• 1.4 Who needs vitamins to strengthen bones?
• 1.5 How to choose the right vitamins for bone health in old age?
• 1.6 Take vitamins for strong bones in old age the right way!
• 1.7 Take care of your bones at age
• 1.8 Important components of vitamins for bones
• 1.9 Market overview of bone strengthening vitamins in Russia
  • 1.9.1 1. Vitamin D
  • 1.9.2 2. Vitamin K
  • 1.9.3 3. Vitamin C
• 1. 10 Bone Strengthening Vitamins the elderly: the main benefits of taking
• 1.11 Related videos:
• 1.12 Q&A:
  • • 1.12.0.1 Why do we need vitamins to strengthen bone tissue?
    • 1. 12.0.2 What vitamins are in this product?
    • 1.12.0.3 Can these vitamins be taken for a long time?
    • 1.12.0.4 Can these vitamins cause any side effects?
    • 1.12.0.5 Do I need to follow any special diet while taking these vitamins?
    • 1.12.0.6 How often should these vitamins be taken?

Find out which vitamins can help build strong bones in older people, reduce the risk of osteoporosis, and keep bones healthy for years to come.

Strengthening bone tissue is one of the main tasks in adulthood and old age. To stay healthy and active, you need to take care of your bones. Vitamins formulated specifically for this purpose can help with this.

Proper nutrition combined with the addition of recommended vitamins and minerals is the key to healthy bones!

Join our Bone Strengthening Program and get advice from our bone health experts.

Strengthen bone tissue: what vitamins are needed?

Older people are often deficient in vitamins needed for bone health. Loss of calcium and other nutrients can weaken bones and increase the risk of fractures. Therefore, it is necessary to monitor the composition of your diet and add the necessary vitamins to it.

Vitamin D

Vitamin D helps with the absorption of calcium, which is essential for strong bones. Osteoporosis is often caused by a lack of vitamin D. It is recommended to eat foods containing vitamin D, such as fatty fish (salmon, tuna), cheese, egg yolk. It may also be helpful to take special vitamin D supplements.

Vitamin K

Vitamin K helps bones retain calcium and increases their strength. There are two types of vitamin K: K1 (found in green vegetables and berries) and K2 (found in fermented foods such as natural yogurt). It is recommended to consume foods containing vitamin K.

Calcium

Calcium is the main component of bones. Older adults need to increase their calcium intake to maintain bone health and reduce the risk of osteoporosis. Good sources of calcium are dairy products, cottage cheese, cheese, calcium-containing juices.

• Convenience – You can easily get the vitamins you need with special supplements
• Simplicity – No need to buy and prepare many different foods containing vitamins
• Health risk of fractures and bone disease.

Strengthening bone tissue in old age: the role of vitamins

How do vitamins affect bone tissue?

Vitamins play an important role in the processes associated with the strengthening of bone tissue. Vitamin D, for example, regulates the absorption of calcium, a key mineral for bone health. Vitamin K affects the formation of normal bone tissue, and vitamin C is involved in the synthesis of collagen, a substance that provides strength and elasticity to bones.

Some vitamins are also involved in the regulation of a number of hormones that affect bone tissue. Vitamin A, for example, promotes the formation of growth factors necessary for bone tissue regeneration.

1. Vitamins D and K: improve calcium metabolism, promote normal bone growth and strengthen bone tissue.
2. Vitamin C: is essential for the formation of collagen, which makes bones strong.
3. Vitamin E: protects bone tissue from oxidative stress.
4. Vitamin A: regulates the formation of growth factors that promote bone regeneration.

VitaminDaily requirementNutrition sources

9015 3

It is not uncommon for foods fortified with vitamins and minerals to be insufficient to meet the needs of the body. In this case, we recommend specialized vitamin complexes and preparations. Don’t forget that taking care of your health, including strengthening your bones, is one of the main components of a fulfilling life!

Related videos:

Q&A:

Why do we need vitamins to strengthen bone tissue?

In old age, the level of calcium in bone tissue decreases, which leads to osteoporosis and an increased risk of fractures. Vitamins help increase calcium absorption as well as strengthen bone tissue.

What vitamins are in this product?

Vitamins for bone health in old age usually contain vitamins D, K and C, as well as some minerals, including calcium and magnesium.

Can these vitamins be taken for a long time?

Yes, bone strengthening vitamins can be taken long-term if recommended by your doctor and if you don’t experience any side effects.

Can these vitamins cause any side effects?

Possible side effects such as nausea, vomiting, changes in appetite, digestive problems, and allergic reactions. If you notice any side effects, you should consult your doctor.

Do I need to follow any special diet while taking these vitamins?

You don’t usually need to follow a special diet when taking bone-strengthening vitamins, but it is recommended that you eat enough calcium and protein in your diet to help keep your bones healthy.

How often should these vitamins be taken?

Bone Strength Vitamins are recommended to be taken as directed on the package or as recommended by your healthcare professional. Usually it is one or two tablets a day.

Calcium Magnesium Zinc and vitamins D3, K2

Calcium is a macroelement that in the human body is directly involved in metabolic processes and tissue formation and is used by literally every cell of the human body. With a reduced level of calcium, it is extracted from the reserves, which are bones and tooth enamel. .

A sign of such a deficiency is problems with teeth, a tendency to frequent fractures. But if the direct participation in the formation of bones and teeth of calcium is well known, then not everyone knows that this macronutrient affects the functioning of the cardiovascular system, nourishes nervous tissues, lowers cholesterol, normalizes blood pressure, etc.

It is important to bear in mind that a decrease in the level of calcium in the blood can be the result of eating foods low in magnesium, phosphorus and vitamin D3. It is these components that have a direct impact on the process of calcium absorption. .

Magnesium is a trace element that ensures the normal functioning of the nervous and muscular systems, and is also part of many enzymes. Magnesium is involved in energy metabolism, the conduction of nerve impulses, the contraction of muscle fibers, the creation of a bone skeleton and the production of nucleic acids. This microelement accumulates in bone and muscle tissue, erythrocytes and liver cells. Magnesium helps the body absorb vitamins and minerals such as calcium, phosphorus, sodium, potassium, and vitamin D3.

Zinc is part of more than 200 enzymes that are involved in various metabolic reactions, including the synthesis and breakdown of carbohydrates, proteins, fats and nucleic acids – the main genetic material. It plays an important role in the formation of the skeleton, is necessary for the functioning of the immune system, has antiviral and antitoxic properties, and is involved in the fight against infectious diseases and cancer.

Vitamin D3 is also responsible for the absorption of calcium in the body. In combination, they help prevent and reduce the risk of bone fracture.

Vitamin D3 has a positive effect on muscle health and also protects against diseases such as rickets and osteomalacia.