Is Calcium Worth the Hype? Your Comprehensive Guide to Calcium Supplements

Introduction

Is calcium worth the hype? Short answer: Yes. Long answer: Read on.

Calcium is like the quarterback of the mineral world. It's the one everyone knows, the one that gets all the attention. And it's not just because it's good at its job — which, for the record, is keeping our bones healthy and strong. But is it being overhyped? Let's dig in.

What is Calcium?

Calcium is the most abundant mineral in the human body. About 99% of the calcium in our bodies is stored in our bones and teeth, where it supports their structure and function^[1].

Calcium also plays a role in muscle function, nerve transmission, and blood clotting^[1]. It's like the coach that doesn't just focus on one player, but makes sure the entire team is ready to perform.

Now, our bodies don't produce calcium, which means we need to get it from our diet. And that's where calcium supplements come in.

Types of Calcium Supplements

Calcium supplements come in different forms — capsules, powders, and liquids — and are made from different types of calcium. The most common are calcium carbonate and calcium citrate.

Calcium carbonate, which is often found in antacids, contains the highest amount of elemental calcium (about 40%). It's like the star player with the most points per game. But it's best absorbed when taken with food^[2].

Calcium citrate, on the other hand, can be taken with or without food and is better absorbed by people with low levels of stomach acid (like older adults)^[2]. It's like the reliable player who always shows up, no matter the circumstances.

How to Choose a Quality Calcium Supplement

When choosing a calcium supplement, look for the USP (United States Pharmacopeia) or NSF (National Sanitation Foundation) seal. These are third-party organizations that test supplements for quality and purity.

Also, check the label for any added ingredients. A quality calcium supplement should contain vitamin D, which helps your body absorb calcium, as well as magnesium, which helps keep calcium in balance^[3].

Recommended Brands and Products

If you're looking for a quality calcium supplement, consider these well-regarded brands:

• NOW Foods Calcium Carbonate: This powder form can be mixed with food or drink and is a good choice for those who have difficulty swallowing pills.

• Thorne Calcium Citrate: These capsules are easy to take and contain no unnecessary fillers or additives.

• Pure Encapsulations Calcium with Vitamin D3: This product combines calcium carbonate and calcium citrate and includes vitamin D3 for enhanced absorption.

Expect to pay between $10 and $30 for a month's supply, depending on the brand and formulation.

Proper Dosage and Timing

The recommended dietary allowance (RDA) for most adults is 1000 mg of calcium per day, increasing to 1200 mg for women over 50 and men over 70^[4].

The timing of calcium supplements can depend on the type. Calcium carbonate is best taken with food, while calcium citrate can be taken anytime.

But remember, more isn't always better. Taking too much calcium (more than 2000 mg per day for adults) can lead to constipation and increase the risk of kidney stones^[5].

Potential Side Effects and Precautions

Like any supplement, calcium can have side effects, including constipation, gas, and bloating. And while rare, it's possible to get too much calcium, which can lead to kidney stones, heart problems, and other health issues^[5].

Also, some medications, like certain diuretics and antacids, can interact with calcium supplements^[6]. So, always check with your doctor or pharmacist before starting a new supplement.

Conclusion

So, is calcium worth the hype? Absolutely. But like any star player, it's important to make sure you're getting the right amount, at the right time, and in the right form.

And remember, supplements are just that — a supplement to a healthy diet. So, don't forget to eat your leafy greens, dairy products, and other calcium-rich foods.

References

^[1]: Institute of Medicine (US) Committee on Nutritional Status During Pregnancy and Lactation. (1990). Nutrition During Pregnancy: Part I Weight Gain: Part II Nutrient Supplements. National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK235223/

^[2]: National Institutes of Health. (2019). Calcium: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

^[3]: Office of Dietary Supplements - Magnesium. (2019). https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

^[4]: U.S. Department of Health and Human Services. (2020). Dietary Guidelines for Americans. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf

^[5]: Mayo Clinic. (2017). Calcium and calcium supplements: Achieving the right balance. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097

^[6]: WebMD. (2020). Drugs & Medications - Calcium Carbonate Oral Interactions with Other Medication. https://www.webmd.com/drugs/2/drug-77875/calcium-carbonate-oral/details/list-interaction-details/dmid-1653/dmtitle-antacids-selected-quinolones/intrtype-drug

Disclaimer: This article is for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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Disclaimer: This article is AI-generated for educational purposes only and is not a substitute for professional medical advice. Always consult with a healthcare provider before starting any supplement regimen.