Calcium As A Dietary Supplement: Which Product Do I Choose?

There are different types of calcium available as food supplements. The choice depends on your needs, so you should always seek advice from your doctor first.

In some cases  calcium is necessary as a dietary supplement  to prevent a deficiency or as a precautionary measure. A calcium deficit increases the risk of early osteoporosis, especially in women who have passed the menopause.

In general  , the assimilation of calcium is related to vitamin D levels. This is why it is important to control both nutrients. However, there are also foods or ingredients that can make the absorption of calcium through the diet difficult. These include fiber, for example.

In order to guarantee an adequate supply of calcium, dietary supplements are sometimes required. But there are different types to choose from. Therefore it is important to know the differences and also the individual needs.

Calcium as a dietary supplement

The most common type, available without a prescription, is calcium carbonate. It is a relatively inexpensive product that is very easy to take. Often they are tablets or chewable candies that provide around 200 mg of calcium per dose.

Calcium citrate is one of the most common prescription-only products. This is more expensive but is better absorbed. It is mainly used in patients who have little stomach acid, which can hinder the absorption of calcium carbonate.

In addition, there is also calcium lactate, calcium phosphate and calcium gluconate. However, these forms contain less calcium than the previously mentioned ones. 

When choosing calcium as a food supplement, it is important  to look for the word “pure” or “pure” on the packaging. If possible, you should also avoid products made from unrefined oyster shells, bone meal or dolomite, as these can contain residues of heavy metals.

How can you increase your calcium intake?

If you need more calcium, there are several recommendations to consider. Dietary supplements should be introduced slowly and only gradually increased in dosage. On the other hand, it is advisable to distribute the daily amount over the day. Because with it you can prevent unwanted side effects on the intestines. 

In normal cases, it is also advisable  to combine the intake of calcium with the consumption of vitamin D. You can do this by taking a short sunbath every day, increasing your consumption of eggs or oily fish, or also taking a dietary supplement.

Precautions with calcium as a dietary supplement

The worst side effect of an overdose of calcium is  the formation of kidney stones. It doesn’t necessarily have to happen, but when there is a predisposition, the risk is of course greater.

The overdose can affect  the absorption of other nutrients such as iron, zinc, magnesium and phosphorus. For this reason, the recommended daily amount should not be exceeded under any circumstances.

In the event of an overdose or side effects, it  is best to drink plenty and eat foods rich in fiber to limit your intake. 

Calcium for bone health

This mineral is directly related to bone health and functionality. It is commonly  found in dairy products and leafy vegetables, but there are certain situations in which the dietary intake is insufficient.

However, consuming 5 servings of fruit and vegetables and 3 servings of dairy products daily  reduces the risk of calcium deficiency.

Calcium as a dietary supplement: conclusion

If you don’t get enough calcium through your diet  , a dietary supplement may be necessary. There are several types that are chosen according to the situation and needs.

However, it is important to start with a small dose and gradually increase it until the amount recommended by your doctor is reached in order to prevent possible side effects. It should not be forgotten that the combination of calcium with vitamin D improves absorption and bioavailability. 

It is best to seek help from a doctor or nutritionist before starting any supplement. The experts can advise you and recommend the right dosage.