Calcium supplements come in a variety of forms, including calcium carbonate, calcium citrate, calcium gluconate, and others. Calcium occurs as a compound that is bonded to something else, which is why it appears in these forms. However, some individuals disagree on whether one form of calcium is superior to another.
Calcium Supplements That Work
When selecting a calcium supplement, the most crucial factor to consider is the amount of elemental calcium in the supplement. The amount of elemental calcium may be published directly on the label, or the weight may be written on the calcium tablet itself, depending on the manufacturer.
Another technique to determine the quantity of elemental calcium in a supplement is to look at the recommended daily allowance (RDA). Most people need 1000 milligrams (mg) of calcium every day (this varies by age, gender, and special situations, including pregnancy). If a tablet’s label claims that it provides 40% of the RDA for calcium, it includes 400 mg of elemental calcium.
Calcium Citrate Vs. Calcium Carbonate
Calcium supplements are typically manufactured from one of two elemental calcium sources: calcium carbonate or calcium citrate. There are numerous distinctions to be made:
Carbonate of Calcium
- Has the greatest elemental calcium content (40 percent by weight).
- Tablets are frequently smaller, thus fewer are required to fulfill the RDA.
- Avoid taking it on an empty stomach or if you have low stomach acid.
- Can result in bloating or constipation
- It is usually the least priced.
- Nausea/vomiting, belching, dry mouth, increased urination, metallic taste, weariness, and bone pain are all possible adverse effects.
Citrate Of Calcium
- Has the second-highest elemental calcium content, at 21% by weight.
- Tablets are frequently larger, therefore more are required to fulfill the RDA.
- Absorbs effectively when taken without food and is beneficial to persons taking antacids.
- Does not cause constipation and is excellent for persons who have digestive problems.
- It may be more costly.
- Nausea/vomiting, belching, low blood pressure, headache, increased urination, lack of appetite, and exhaustion are all possible adverse effects.
When taking the RDA for calcium supplements, most people do not suffer any negative effects. If your adverse effects are severe or do not go away, consult your doctor since you may have too much calcium in your system.
Allergic responses, albeit uncommon, can occur. If you get signs of an allergic response, such as a rash or hives; wheezing; trouble breathing, swallowing, or talking; pressure in your chest; or swelling of the face, mouth, throat, or lips, seek medical treatment.
How Should Calcium Supplements Be Taken?
There are limits to how much calcium your body can absorb at once, and calcium absorption can be influenced by other foods and drugs. Here are some ideas for getting the most out of your calcium:
• Meals: Different forms of calcium are better absorbed with or without meals. Calcium carbonate should be consumed with food. On an empty stomach, take calcium citrate.
• Drugs: Certain medications, such as antibiotics, iron supplements, and high blood pressure medications, should not be used with calcium. Calcium can bind to these drugs, reducing absorption. Consult your pharmacist for information on drug interactions.
• Vitamin D: Calcium is more easily absorbed when combined with vitamin D. several supplements include both calcium and vitamin D.
• Calcium should be consumed in split amounts rather than all at once. Divide dosages twice or three times daily for maximum absorption.
How To Select The Best Supplement For You?
While oyster shell calcium should be avoided, both calcium carbonate and calcium citrate have advantages and disadvantages. Read the guidelines for when a supplement should be taken and assess whether this fits into a sensible schedule for you. Examine the amount of elemental calcium in the supplement to verify you’re getting a suitable dose.