Calcium Supplements
Calcium is a vital mineral for your health and well being. It plays a role in bone health, muscle contraction, nerve signaling, hormone health, blood clotting and many other functions. Deficiency in calcium can lead to dysfunction in all of those areas, including low bone mass, increased risk of fractures, heart rhythm abnormalities, muscle cramping, and numbness. Getting enough calcium isn’t hard though. If you focus on eating highly nutritious foods and supplementing as needed.
Our focus today is to explore what foods are high in calcium and the differences in calcium supplements.
The Food and Nutrition board of the National Academy of Sciences, Engineering and Medicine have put out the following recommended dietary allowance on calcium intake:
It is important to notice where the recommendations are different for men and women. Above age 50 women can have a decrease in bone density due to menopause, so it is recommended to increase the calcium to 1,200 mg daily to decrease the risk of developing osteoporosis.
The recommendations are the amount of Elemental Calcium you should consume. This is important as we talk about supplements.
The most abundant source of calcium is in dairy products, with a decent amount in vegetables and low amounts in meat. See the following table to see the amount of calcium in various foods with data pulled from fdc.nal.usda.gov
If you are unable to consume enough calcium from food alone, supplements are readily available and inexpensive. Calcium supplements may come alone or be combined with other ingredients such as vitamin D, Magnesium, or be included in general multivitamins. There are a few types of supplements but the most common are calcium carbonate and calcium citrate. Others include calcium gluconate and calcium lactate.
Calcium Carbonate
Calcium carbonate comes from various sources including oyster shells, limestone, coral or can be synthetically made. At the end of the day calcium carbonate is the same regardless of the source, the differences between the supplements lay in the other ingredients in the tablet. Calcium carbonate is a combination of two molecules, a calcium molecule and carbonate molecule. The amount listed on the bottle is a combination of both. Calcium carbonate is only 40% actual calcium.
Calcium Carbonate 600 mg = 240 mg calcium.
Calcium carbonate should be taken with food. Food increases the amount of acid in your stomach that is needed to absorb the calcium.
Drink plenty of water, Calcium carbonate can cause constipation and stomach pain.
Calcium Citrate
Calcium citrate is created by taking calcium carbonate and reacting it with citric acid.
Be mindful that calcium citrate is only 21% elemental calcium.
Calcium Citrate 600 mg = 126 mg calcium
Calcium citrate is easier to absorb, and requires less stomach acid to absorb. This makes it ideal for people who don’t want to take the calcium supplement with food (although it can be taken with food) or for those taking acid reducing medications
Calcium Gluconate
is a less concentrated form of calcium supplement. It is composed of only 9% elemental calcium.
Calcium gluconate 600 mg = 54 mg calcium
These supplements are ideal for people who only need a small amount of supplementation or those who have very sensitive stomachs.
Calcium Lactate
is a calcium supplement that has been reacted with lactic acid. It is composed of 13% elemental calcium.
Calcium Lactate 600 mg = 78 mg calcium
Again, due to the low elemental calcium level in these supplements they are mostly beneficial for those who have sensitive stomachs or those who only require small amounts of calcium.
Summary
In conclusion, Calcium is essential for overall health, playing a vital role in bone strength, muscle function, nerve signaling, and more. A deficiency in calcium can lead to issues such as weakened bones, muscle cramps, and heart irregularities. While dairy products are the most common source of calcium, other foods like leafy vegetables and certain fish also provide smaller amounts. For those who struggle to get enough calcium from food, supplements are an effective alternative. The most common calcium supplements include calcium carbonate and calcium citrate, as well as calcium gluconate and calcium lactate, each offering different benefits and absorption rates. Calcium carbonate is more concentrated but requires stomach acid for absorption, making it best taken with food. Calcium citrate, on the other hand, is easier to absorb and can be taken with or without food, making it ideal for people with sensitive stomachs or those on acid-reducing medications. Calcium gluconate and calcium lactate are less concentrated and are generally used for mild deficiencies or individuals with particularly sensitive digestive systems.
For more information see the following references.
National Institutes of Health (NIH) - Office of Dietary Supplements
NIH Calcium Fact Sheet
National Academy of Medicine - Calcium Recommendations
National Academy of Medicine - Calcium Recommendations
Dietary guidelines of America
https://www.dietaryguidelines.gov/food-sources-calcium
US Department of Agriculture Food data central
https://fdc.nal.usda.gov/food-search?query=pork&type=Foundation