Calcium is one of the main minerals that the body needs for healthy bones and teeth. While we can get calcium from the food we eat, many people tend to be deficient in the mineral. That's where calcium supplements can help, as advised by your healthcare provider. These are often a hassle-free method to use if you are sure of what kind of calcium supplements to take. With so many variations and doses available in the market, it may be easy to get confused and end up taking the wrong one. If you find yourself wondering whether you should take a calcium supplement or not, which one should you go for, how much of it should you take, let us try and answer all of these questions for you.

What is a calcium supplement?

A calcium supplement is an additional dose of calcium for individuals who may not get enough from their diet, explains nutritionist Veena V. Calcium is an important mineral that helps in building and maintaining strong bones and teeth, and it also plays a crucial role in heart function, muscle contraction, and nerve signalling. A study published in the Annals of the New York Academy of Sciences, states that people living in low‐ and middle‐income countries are at the greatest risk of low calcium intake. It also adds that many people in high‐income countries also do not meet recommendations. Lack of calcium can cause heart problems, despite other ailments.

How to calculate calcium requirement?

To calculate calcium requirements, one needs to consider age, sex, and life stage. According to the US National Institutes of Health, for adults, the general recommendation is 1000 mg per day, increasing to 1200 mg for women over 50 and men over 70. “Consulting with a healthcare provider can help determine individual needs based on dietary intake and health status,” says Veena. Check our how much calcium is required for stronger bones.

How do you know you have a calcium deficiency?

Some of the signs of calcium deficiency include muscle spasms, disrupted heartbeat, fatigue and brittle nails. Check out the other symptoms of calcium deficiency. However, just calcium deficiency does not mean you need to take calcium supplements. It is advisable to connect with a doctor for the right diagnosis.

Who should consider taking calcium supplements?

Some specific people might need to take calcium supplements since their diets don’t have enough natural sources of calcium. These include:

• Postmenopausal women
• People with lactose intolerance or dairy allergies
• Vegans
• People with osteoporosis
• Individuals who are on high protein or high sodium diet, which may cause your body to excrete more calcium
• Those who have a health condition that limits your body’s ability to absorb calcium, such as; Crohn’s disease or Inflammatory Bowel disease
• Those who may have a history of gastric bypass surgery, and are being treated with corticosteroids over a long periodWhatever the case may be, it is essential to consult a doctor before starting supplements to assess the need properly.

Calcium supplements are of various kinds such as Calcium Carbonate, Calcium Citrate, Calcium Gluconate and Calcium Lactate. Image courtesy: Freepik

Types of calcium supplements

There are different kinds of calcium supplements in the market.

1. Calcium Carbonate

This is the most common and least expensive form of calcium. It is best taken with food for optimal absorption. According to research published by StatPearls, the dosage recommendations depend on your specific needs. However, no more than 500 mg should be taken per day.

2. Calcium Citrate

Calcium Citrate is more easily absorbed than calcium carbonate and can be taken with or without food, suitable for older adults and those with low stomach acid. According to research, published by Advances in Food and Nutrition Research, calcium citrate is good for consolidation and maintenance of bone mass in adults.

3. Calcium Gluconate and Calcium Lactate

These are less concentrated forms of calcium, requiring larger doses to achieve the same effect. According to a study, published in Pharmacology, Toxicology and Pharmaceutical Science, Calcium lactate is 13% calcium, and 1 g yields 6.5 mEq. Calcium gluconate contains 9% calcium, and one gram yields 4.5 mEq.

4. Calcium phosphate

This is similar to calcium citrate, in terms of absorption, but provides additional phosphate, which is also beneficial for bones. It contains both calcium and phosphorous.

How to choose the right calcium supplement?

Choosing the right calcium supplement would depend on a variety of factors

1. Absorption Rate

It is important to choose a supplement like calcium citrate if you have absorption issues or low stomach acid, says Veena. You also need to understand which calcium supplement needs to be taken with food, and which one needs to be taken without it. When calcium is taken along with food, the stomach releases acid which helps to break down the supplement. If it's taken without food, it slows down to allow the intestines to absorb more, states the New York State Department of Health.

2. Cost

Calcium supplements, if you are put on any, are going to be a recurrent expenditure. Hence, it is important to choose one that is the most cost-effective, and best option according to your needs. “Calcium carbonate is generally the most cost-effective,” says Veena.

Calcium supplements usually don't have any side effects but one must consult a doctor before consuming. Image courtesy: Freepik

3. Tolerability

It is important to select a form of calcium supplement that minimises gastrointestinal side effects, such as calcium citrate, says Veena. A study, published in Aging Clinical and Experimental Research, stated that calcium citrate supplementation was the best option for elderly osteopenic patients.

4. Dietary needs

It is very important to consider your dietary intake and choose a supplement that complements your diet. Calcium is a mineral which should not be over-consumed or under consumed in your diet.

5. Allergies and Intolerances

Ensure the supplement is free from allergens or additives that you may react to. If you are suffering from any underlying health conditions then consulting your healthcare professional is recommended.

What are the risks of taking calcium supplements?

Excessive calcium intake can lead to kidney stones and hypercalcemia (high blood calcium levels). “High intakes of calcium may be linked to an increased risk of prostate cancer and they may increase the risk of some types of heart disease, including heart attack and stroke,” says Veena. Over-supplementation may also interfere with the absorption of other essential minerals like magnesium and iron. It's crucial to follow recommended dosages and consult with a healthcare provider.

FAQs

When is the right time to take a calcium supplement?

Calcium carbonate supplements should be taken with meals to enhance absorption, while calcium citrate can be taken with or without food. It's best to spread out calcium intake throughout the day in doses of 500 mg or less for better absorption.

How many calcium supplements can you take in a day?

The total daily intake from supplements and diet should not exceed the upper limit of 2000-2500 mg for adults to avoid adverse effects. Typically, supplements are taken in doses of 500-600 mg, two to three times a day, but exact dosages should be tailored to individual needs.

Can you mix calcium supplements with other supplements?

Calcium can interfere with the absorption of certain supplements, such as iron and zinc. It's recommended to take calcium supplements at a different time of day from these supplements. However, calcium and vitamin D are often taken together to aid in calcium absorption.

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