Calcium Supplements: Strengthening Bones and More

A Brief on Calcium and  Calcium Supplements Why it is Essential:

Calcium intake is a very important mineral that has several critical functions in the body. Centrally, it is a major part of the hard tissues such as the bones and teeth where it contributes to their strength and hardness. Furthermore, calcium and Calcium Supplements also performs important functions in muscle contraction, blood coagulation and nerve conduction. Calcium can come from the following dietary sources:-

• Dairy products such as milk, cheese, and yogurt
• Green leafy vegetables such as cabbage and broccoli
• Fortified items such as cereals and orange drinks
• Nuts and Seeds such as almonds and Chia seeds

Calcium cannot be synthesized in the body thus sufficient intake of calcium rich foods is necessary for one’s well being through every stage of life.

Various Types of Calcium Supplements Available:

Calcium-Carbonate:

• Calcium carbonate is considered the lowest priced and most commonly available. It also contains the highest concentration of elemental calcium and needs to be taken with food in order to enhance the absorption.

Calcium-Citrate:

• Calcium citrate is the most soluble salt of calcium and is more food-independent when compared to other salts. It is a good alternative for elder people and people with a low level of gastric acid.

Calcium-Gluconate:

• Calcium Gluconate possesses lesser amounts of elemental calcium as compared to the other forms of calcium. It is typically employed in drug formulations containing injectable calcium.

Calcium Lactate:

• Comparative to other calcium salts, calcium lactate is less irritating with an adequate bioavailability and is easily assimilated. It can be found in many food products or drinks that have been enhanced.

Calcium Phosphate:

• Calcium phosphate is infrequently utilized, but it is a good source of both calcium and phosphate which is essential in bone health.

How Calcium Supports Bone Health:

Calcium is the most important element in the preservation of the bones. It is a major element in bones and teeth and is responsible for their primary strength.

• Bone Density: Getting enough calcium from one’s diet is very important in the achievement and retention of maximal bone density.
• Bone Remodeling: The use of calcium is very important in the process of bone remodeling, which is removal of old porous bone tissue and reformation of new bone tissues.
• Osteoporosis Prevention: Taking in adequate amounts of calcium can prevent / lower the chances of developing osteoporosis, which is characterized by the porosity and fragility of bones.
• Muscle Function: In heart muscle, calcium is responsible for contraction such as other muscles that help to keep the heart healthy.
• Nerve Transmission: There is a participation of calcium in nerve responses and the communication between the brain and other body parts.

Contribution of Calcium in the Other Functions of the Body:

Calcium is important to other systems besides the skeleton. It helps in:

• Muscle Contraction: Calcium enables the contraction of muscles by acting on proteins embedded within the muscle fibers.
• Transmission of Nerve Impulses: Calcuim is involved in the transmission of nerve impulse which connects the body with the brain.
• Blood Coagulation: Calcium is significant in addressing this problem of excessive blood loss.
• Enzymatic Activity: There are also many enzymes that are calcium dependent for their activity and in turn, biochemical processes.
• Release of Hormones: Caclium is involved indead in the release of hormones that facilitates metabolism in the body.

Which Group of People Need Calcium Supplementation?

Some people are likely to take calcium supplement. Apart from the young requirements, elder people are often deficient in calcium owing to poor calcium absorption. It is possible that supplements may be helpful in post-menopausal women who have low levels of estrogen that affects the health and structure of the bones. Lactose intolerant, and dairy strategies may also lead to those persons needing supplements. Calcium from animal and dairy sources seems to be lacking for the vegans. Osteoporotic patients or patients who take long term corticosteroids may need Calcium. Last but not least, women who are about to give birth or with their babies may need extra Calcium supplementation for baby growth and breast milk production.

Healthcare professionals should always be borrowed when it comes to personal concern.

Where to Look for the Appropriate Calcium Supplements:

There are a few things one should consider when browsing through the calcium supplements.

• Form of Calcium: Different types comprise calcium carbon and calcium citrate. The former is the most widely used and inexpensive while the later is better absorbed in the body.
• Information on the Dosage: Always check the value of elemental calcium per single dose. In general, adults require an average of between 1,000 to 1,200 mg on daily basis.
• Nutritional Components added’s: A few of the remedies incorporate vitamin D, magnesium, or other minerals which enhanced absorption.
• Stomach Tolerance: In cases where it applies, look for salmon with a low tolerance for the stomach.
• Brand integrity and trust: Pick brands that comply to proper manufacturing and third-party testing.
• Price: Compromise both the quality and toll of drugs.

Best Ways to Take Calcium Supplements:

Calcium supplements should be taken in a manner that promotes their availability in the body. It is only crucial that patients do not suffer from any gastrointestinal complications.

Types of Calcium Supplements:

• Calcium Carbonate: Suppliments that need food and stomach acid in order to be utilized effectively and hence should be taken with meals.
• Calcium Citrate: Supplements that do not require food to be effective and are easy on the stomach.

Dosage and Timing:

• The other effective way is spreading the doses over several hours in a day.
• Do not take about 500mg or more at least not all at once.

Interaction Considerations:

• Foods or supplements high in iron should be taken several hours apart.
• People on other medications or those with medical conditions should speak to healthcare providers.

“Nutrients like Vitamin D and Magnesium assist Calcium in the Body”

Potential Side Effects and Risks of Calcium Supplements:

Calcium is one of the most consumed supplements, it bears lots of side effects and risks. Common side effects include:

• Constipation
• Bloating
• Gas

In some cases, such high dosages can raise the chances of suffering from:

• Kidney stones
• Cardiovascular issues

People with kidney stones or heart conditions should seek the advice of a physician before beginning a calcium supplement. Calcium overdose is a major concern that one can suffer from hypercalcemia, and thus symptoms like

• Frequent urination
• Nausea
• Vomiting

Interferon may also have certain side effects. The other drugs will be diminished. Over the counter medications should be stop taking before the surgery; the risks can be minimized, and the doses are regulated if a healthcare provider is seen.

How Calcium Interacts with Other Nutrients:

Calcium has an interaction with quotation inclusive. Therefore, they also affect how such nutrients are absorbed and utilised by the body. It is important to note such connective issues for the proper uptake of calcium: 

• Vitamin D: Calcium is absorbed by the gut thanks to this constituent.
• Magnesium: Regulation of calcium levels and maintenance of skeletal health is performed with the participation of magnesium as well.
• Phosphorus: Combines with calcium to form the bone structure but in large content may limit absorption of Calcium.
• Vitamin K: Important factor for calcium binding while bone formation takes place.
• Protein: Added protein will usually help to increase calcium absorption, however, too m(u)ch protein may lead to increased calcium loss through urine.

A vegetarian diet is guaranteed to optimize the effect of calcium supplementation.

Changes in Lifestyle to Help Achieve the Required Calcium Limit:

If you wish to improve calcium absorption take the following steps:

• Eat Calcium Food Sources: Any type of dairy, green leafy vegetables and fortified cereals, nuts and especially almonds.
• Mix with Vitamin D: It facilitates absorption of calcium. Get it from the sun, fatty fishes or any supplements.
• Avoid Caffeine and Alchohol: More of these two may interfere with calcium absorption. So cut down on intake.
• Weight-Bearing Exercises: Such as running, jogging and keeping muscles with weights may be effective in making the bones stronger.
• Health Tracking: Take health tests from time to time to check calcium levels and general bone status.

Calcium Supplement Queries Interrogative:

When is the appropriate time for calcium supplements to be taken?

To ensure enhanced absorption of calcium, calcium supplements have to be taken concurrently with food. The chances of splitting doses arise when more than 500 mg is taken and there is a need to administer more than once a day.

What are the different types of calcium supplements?

• Calcium carbonate
• Calcium citrate
• Calcium gluconate
• Calcium lactate

Are calcium supplements safe and do they have side effects?

Other side effects that may be experienced include:

• Constipation
• bloating
• Kidney stones

How many milligrams of calcium should an average person every day?

Most Adults require and average of between 1000- 1200 mg in a day, depending on the age and their sex.

Do calcium supplements have side effects, and can they interfere with medications?

Yes, they can also interact with some medication, examples are:

• Antibiotics
• Thyroid medications
• Anti-epileptic drugs

What about other sources of calcium, aside from supplements?

Ingredients Yes, natural sources include:

• Dairy products
• Green leafy vegetables
• Fortified foods

Conclusion and Final Recommendations:

It is advisable to take a calcium supplement in addition to conducting an evaluation of the individual dietary consumption and health status.

• People should seek the advice of health care.
• Specific intersession of recommended daily consumption is dependent on gender, age and stage of life.
• Some groups at higher risk like women who are past the menopause may need additional help regarding this.
• Consumers should be warned against serious side effects like kidney stones and gastrointestinal problems.
• Vitamin D is very beneficial to ensure complete absorption of calcium within the body.
• Having dietary sources only or taking supplements only are both less effective than an averaging of the two.
• Check for trusted manufacturers and certificates all the time.

Such factors allow one to get the most out of calcium to the point of even knowing how to manage the supplements.