Introduction

Imagine building a house without bricks; it would be like trying to build strong bones without calcium. Calcium is the key building block of our skeletal system, acting like the bricks in our bone house. It's also vital for heart, muscle, and nerve function^[1](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266414/). So, let's talk about how to get this essential nutrient from your diet and from supplements.

What is Calcium?

Calcium is a chemical element that is vital for the human body. It is necessary for the development and maintenance of strong bones and teeth, blood clotting, muscle contraction, and nerve transmission^[2](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266414/).

Calcium works in our bodies like a team captain, directing other nutrients where to go and what to do. For instance, it helps regulate the balance and distribution of other important minerals like magnesium and phosphorus^[3](https://pubmed.ncbi.nlm.nih.gov/29480918/).

Types of Calcium Supplements

Like sports teams have different players, there are different types of calcium supplements, including calcium carbonate, calcium citrate, calcium lactate, and calcium gluconate.

• Calcium carbonate has the highest concentration of calcium by weight but is less easily absorbed than calcium citrate^[4](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276611/). It's like a heavyweight boxer – a lot of power, but not always the fastest.

• Calcium citrate is more easily absorbed and can be taken with or without food, making it a flexible choice^[5](https://pubmed.ncbi.nlm.nih.gov/8182091/).

• Calcium lactate and calcium gluconate contain lower concentrations of calcium and are not typically used in over-the-counter supplements.

How to Choose a Quality Calcium Supplement

Choosing a quality calcium supplement is like picking a winning team. You want the strongest players (ingredients) and the best game plan (formulation).

Look for:

• Evidence of third-party testing from organizations like USP or NSF.

• A label that lists all ingredients, including the specific form of calcium.

• Avoid supplements with added sugars or artificial sweeteners.

Recommended Brands and Products

1. NOW Foods offers a Calcium & Magnesium supplement with added Vitamin D and Zinc.

2. Thorne's DiCalcium Malate provides a well-absorbed form of calcium in a simple, clean formula.

3. Pure Encapsulations' Calcium Citrate offers a hypoallergenic, highly-absorbable calcium supplement.

Proper Dosage and Timing

The recommended daily allowance (RDA) for calcium is 1000mg for adults, split into two doses^[6](https://ods.od.nih.gov/factsheets/Calcium-Consumer/). Think of it like two halves of a soccer match. It's best to take calcium with food for better absorption.

Potential Side Effects and Precautions

Like a tough sports game, taking calcium supplements isn't without risks. Too much calcium can lead to kidney stones, constipation, and may interfere with the absorption of other minerals^[7](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276611/). Always talk to your healthcare provider before starting any new supplement regimen.

Conclusion

Calcium is a vital player in our health, but getting enough can be a challenge. By choosing the right supplement, you can ensure your body gets the calcium it needs to stay in the game.

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References:

^[1]: Weaver, C. M., & Heaney, R. P. (2006). Calcium. In Modern Nutrition in Health and Disease (10th ed., pp. 194-210). Lippincott Williams & Wilkins. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6266414/ ^[2]: Ibid. ^[3]: Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017. DOI: 10.1155/2017/4179326. https://pubmed.ncbi.nlm.nih.gov/29480918/ ^[4]: Straub, D. A. (2007). Calcium Supplementation in Clinical Practice: A Review of Forms, Doses, and Indications. Nutrition in Clinical Practice, 22(3), 286–296. DOI: 10.1177/0115426507022003286. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6276611/ ^[5]: Heaney, R. P., Dowell, M. S., Bierman, J., Hale, C. A., & Bendich, A. (2001). Absorbability and cost effectiveness in calcium supplementation. Journal of the American College of Nutrition, 20(3), 239–246. DOI: 10.1080/07315724.2001.10719038. https://pubmed.ncbi.nlm.nih.gov/8182091/ ^[6]: National Institutes of Health Office of Dietary Supplements. (2021). Calcium: Fact Sheet for Consumers. https://ods.od.nih.gov/factsheets/Calcium-Consumer/ ^[7]: Straub, D. A. (2007). Ibid.

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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.