We’ve heard it from the days
of childhood – calcium is good for the teeth and bones. While
it is true that calcium is absolutely necessary to the health
and strength of bones and teeth, this essential mineral also
serves several other important purposes in the body. Yet, many
people
routinely fail to consume enough calcium in their daily diets.
In addition to the benefits to teeth and bones, calcium plays
a role in helping the blood to clot when it needs to, helping the
nerves and muscles to perform their tasks, and the maintenance
of cell membranes. It is also important to the prevention of debilitating
bone diseases, such as osteoporosis.
Despite the importance of consuming adequate amounts of calcium
daily, some studies have found that as much as 75% of people in
the United States do not have a sufficient daily intake of calcium.
Those following strict vegetarian diets, especially vegan, must
be particularly careful concerning calcium intake levels.
Fortunately, there are several varieties of calcium supplements
on the market. Adults need between 1000 mgs and 1300 mgs of calcium
per day, and should not supplement beyond 2500 mgs, as that can
cause other health problems. Your health care professional can
help you to choose the amount that you need daily, as preexisting
conditions, such as bone loss or damage due to previous deficiencies,
can make a difference in how much you should be taking daily.
Some types of calcium supplements are absorbed more easily by
the body than others. However, some may be preferable for other
reasons. The most common calcium supplements include calcium citrate,
calcium carbonate, oyster shell or bone meal based calcium supplements,
coral calcium, and calcium gluconate and calcium lactate based
supplements.
In choosing your supplement, you should be aware of how to read
the label to ensure that you are getting the amount of calcium
that you think you are. Elemental calcium is the term used for
the calcium that your body will be able to absorb. Some supplements
have this and other types of calcium, but it is only the elemental
calcium that can count towards your daily intake. Calcium is absorbed
best in acidic circumstances, which is why many supplements are
recommended for use after meals, when the stomach acids are at
higher levels.
Current research has found that calcium citrate is the most efficient
of the supplements, meaning that the body absorbs it easily. However,
although it is absorbed easier and can be taken at any time of
day, whether or not there is food in the stomach, this type often
contains less of the elemental calcium, and thus more pills daily
will be needed. Calcium carbonate is the most common over the counter
calcium supplement and should be taken after meals, because of
the increased stomach acid. These, however, should be watched for
sodium content.
Calcium is essential for good health and supplements are an excellent
way to ensure that you are not among the many people who regularly
do not consume the amount of calcium needed daily. There are a
variety of factors to be taken into account when choosing a calcium
supplement. A little research and consultation with a nutritional
specialist can help you to choose the best calcium supplement for
your individual needs.
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