what is the best form of calcium supplement to take

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Calcium is the most abundant mineral in the body. and many people in the U.s. don't consume enough of information technology. Calcium is "most known for its office in bone health, only it'south also essential for blood clotting and the proper functioning of the muscles, middle and nerves," says Anya Rosen MS, RD, LD, CPT, a virtual functional medicine practitioner.

If you lot can, try to come across your calcium needs through food rather than a supplement. The food grouping containing the most calcium is dairy, which includes yogurt, cheese, and milk. Other top food sources of calcium are canned sardines and salmon with bones, soy milk and tofu, chia seeds, and greenish vegetables.

If you have a deficiency, have assimilation issues due to a health condition, or you follow a nutrition that limits or eliminates dairy, you may benefit from supplementation. If you do not fall into 1 of these groups, however, research is less clear on the benefits of taking a calcium supplement. If a healthcare provider has recommended y'all take a calcium supplement, talk to them about the ideal class and dosage for you lot. Additionally, look for a calcium supplement that also contains vitamin D, as these 2 nutrients piece of work together and increase the amount of calcium your body can apply.

Verywell Wellness Approved Calcium Supplements

• Best Overall: Citracal Petites Calcium Citrate is a ConsumerLab canonical, easy to swallow and digestive friendly calcium supplement that as well includes vitamin D.
• Best Chewable: For a chewable choice, nosotros recommend USP verified, Kirkland Developed Calcium Gummies, which too contains vitamin D and phosphorus to support bone health.

Always speak with a healthcare professional earlier adding a supplement to your routine to ensure that the supplement is appropriate for your individual needs and which dosage to have.

Is a Calcium Supplement Benign?

The bottom line is that not everyone needs a calcium supplement, simply some people may do good from taking one. A calcium supplement does not make up for other factors that contribute to potent basic and overall health. It is of import to eat an adequate and nutritious diet (being underweight is a chance factor for poor bone wellness and increased mortality) and exercise regularly. Smoking and excessive booze consumption can too contribute to weaker bones and other health issues.

Calcium is an important mineral for all people to eat, simply some groups require more than of it or are more at risk for calcium deficiency.

People with malabsorption conditions, such as inflammatory bowel illness and other diseases or previous surgeries affecting the intestines

People who use steroids may demand a calcium supplement, as steroids tin bear on how your body uses calcium and vitamin D and tin can lead to bone loss.

Boyish girls may benefit from a calcium supplement. Bone growth starts before birth and continues until age 20 to 25 years old, so early on intake of calcium is important. For girls, increasing intake of calcium-containing foods and potentially calculation a calcium supplement may help build bones and prevent or delay osteoporosis later in life.

Postmenopausal women may or may not benefit from a calcium supplement. Afterward age 25 to 30, bones tend to go weaker. Postmenopausal women specifically have a higher risk of bone fractures because of changing hormone levels which causes bones to "shed" calcium. Increased dietary calcium may exist beneficial during this fourth dimension, and a supplement may or may not be helpful.

Who May Not Benefit from Calcium

Those who go enough calcium from nutrient: Over again, a supplement would be to complement dietary calcium intake, then it's important that your total intake does not become over the upper limit, which ranges from 2,000 to three,000 milligrams per day, depending on your age. Over supplementation of calcium may cause constipation, lead to kidney stones or kidney damage, and even contribute to cardiac and respiratory failure.

Those with kidney stones: If you accept a history of kidney stones or heart disease, you should consult with your physician before beginning a calcium supplement.

Those taking levothyroxine: Calcium supplements tin can too interfere with the absorption of thyroid hormones, so those taking levothyroxine (Synthroid) there would need to leave a fourth dimension gap between taking these ii pills.

Those taking antacids: If you frequently take antacids, such equally Tums, do caution when supplementing with calcium as well.

Pros

• ConsumerLab approved

• Easy to swallow

• Digestive friendly

Cons

• Some people may need more than than 1 serving

Bayer is known for loftier quality supplements, and their petite calcium pills do non disappoint. A superlative consideration for many people when taking and sticking with a supplement regimen is the ease of taking the supplement, which is normally connected to the size and number of pills. Compared to other calcium pills, Citracal Petite are narrower in size and coated for easier swallowing that doesn't leave a chalky sense of taste in your mouth. For adults who take difficulty swallowing, or someone who is already taking numerous other big pills—for case, in pregnancy—a smaller size and dose may make it easier to take them regularly.

We as well similar that Citracal Petites contain the digestive-friendly course, calcium citrate, and so you lot'll worry less well-nigh constipation. Their petite size and the fact that the full dose of calcium is less than 400 mg ways that yous could take both pills at the same time with a meal and still ensure they are absorbed well. These pills as well include vitamin D3, which works in partnership with calcium to maintain strong bones. Go along in mind that if y'all have increased calcium needs, yous would need to take an additional pill at a separate time of day. One bottle contains 50 servings, so it volition easily last you lot more than one calendar month.

Citracal Petites have been tested and approved past ConsumerLab, one of the three most reputable organizations that cheque supplements for contents and contaminants.

Serving Size: 2 caplets | Vitamin D3: 500 IU | Calcium: 400 mg | Sodium: five mg

Pros

• USP Verified

• Inexpensive

• Includes vitamin D3
  

Cons

• Exceeds 500 mg calcium per serving

Calcium carbonate is the most usually found form of calcium and is ofttimes bachelor to consumers at a comfortable price point. This canteen contains 220 tablets, and the price comes out to just a few cents per dose. Calcium carbonate contains the highest concentration of calcium at 40% by weight, and this supplement pairs calcium carbonate with vitamin D3 in one convenient tablet. This supplement contains no added colors or artificial flavors and is gluten-free.

It is important to note that ane serving of this supplement contains 600 mg of calcium, which, when taken at one time, may not exist optimally absorbed. It too may crusade more of the classic digestive upset that is also common with calcium carbonate supplements.

Of note, NatureMade'southward calcium carbonate has been tested and canonical by USP, one of the height third party certifiers.

Serving Size: 1 tablet | Vitamin D3: 400 IU | Calcium: 600 mg

Pros

• NSF Certified

• contains vitamin D3, vitamin Chiliad, and magnesium

• Flexible dosing

Bone is more complex than information technology might appear, and, while calcium is the foundation, there are other disquisitional nutrients that our bodies need to build strong bones. TheraCal Bone Health Supplement contains calcium citrate in combination with vitamin D3, vitamin K2, and magnesium.

Vitamin 1000 is the key nutrient that helps bind calcium and create a mature bone prison cell. Information technology too plays an of import role in preventing calcium deposits in blood vessels. In postmenopausal women, low magnesium intake has been correlated with rapid bone loss and weaker bones, and some trials accept shown benefits from supplementation. This supplement is then the trifecta, including not only vitamin D simply also vitamin K and magnesium.

TheraCal is produced without artificial dyes, is certified gluten-gratis, and tested in a high quality lab. It has been certified by one of our elevation three third party organizations—NSF. The manufacturer of this supplement, Theralogix, also offers information technology in varying doses of vitamin D so you can choice the ane that meets your needs. 1 of the downsides is cost; a 90-day supply usually costs at least $50.

Serving Size: 2 tablets | Vitamin D3: m IU | Calcium: 500 mg | Magnesium: 500 mg | Strontium: fifty mg | Boron: one.five mg | Vitamin K: 50 mcg

Pros

• Certified gluten-gratuitous

• USDA Organic

• contains vitamin D3 and vitamin K2

Cons

• Three tablets per dose

• Not third party certified

Garden of Life is a brand synonymous with top quality, organic products and made in a certified USDA Organic manufacturing facility. They go on their products free of gluten, constructed binders and fillers, and GMOs, and prioritize safety in a higher place all. If y'all follow a vegan diet, or simply value a establish-based supplement, then the mykind Organics Plant Calcium is for you lot. The supplement contains 800 mg of calcium sourced from organic algae, which the visitor mentions makes it piece of cake to digest. In improver to calcium, you will find vitamin D3, plant-sourced magnesium, and natto-derived vitamin K2.

This organic supplement doesn't finish at that place though. It likewise contains a blend of over 20 organic fruit and vegetable powders—from apple and beet, to cauliflower and kale—to provide more micronutrient benefits. Due to this added benefit, the number of tablets is increased to three full, which may be difficult for people to recollect taking all of them daily.

While certified gluten-gratuitous, this supplement is the simply ane of our picks that is not verified past a third party organization to ensure information technology contains what it says it contains in the quantities listed on the characterization.

Serving Size: 3 tablets | Vitamin D: 1000 IU | Calcium: 800 mg | Magnesium: threescore mg | Vitamin K2: 80 mcg | Magnesium: 60 mg

Pros

• USP Verified

• Free of: artificial colors & flavors, lactose, and gluten

• contains vitamin D and phosphorus

Cons

• Contains added sugars

Who wouldn't want to take their supplements when they are chewable and taste great? Costco'southward Signature brand, Kirkland, has delivered a product that is easy to swallow, comes in two tasty flavors (orange and cherry), and is USP verified.

Each serving of 2 gummies contains 500 mg tribasic calcium phosphate, 1000 IU vitamin D, and 230 mg of phosphorus, which work in harmony for bone strengthening. If yous are conscious of added sugars, it's important to phone call out that information technology does contain iii grams of saccharide per serving; yet, this is modest compared to most chewable supplements.

Go on in heed that this course of calcium may not be platonic for certain populations and may have some side effects, such as digestive issues, increased thirst, increased urination, and decreased appetite.

Serving Size: 2 gummies | Calories: 20 | Total Carbohydrate: 5 thou | Full Sugars: iii grams | Vitamin D: 25 mcg (i,000 IU) | Calcium: 500 mg | Phosphorus: 230 mg

Last Verdict

Bayer Citracal Petite is our meridian calcium pick. It is a high quality supplement from a trusted make that contains 400 mg calcium citrate and vitamin D to back up bone strength without digestive upset. The pocket-size size makes it a convenient pill for many populations to tolerate.

How We Select Supplements

Our squad works hard to exist transparent about why we recommend certain supplements; y'all tin can read more about our dietary supplement methodology here.

Nosotros support supplements that are evidence-based and rooted in science. We value sure product attributes that nosotros find to be associated with the highest quality products. We prioritize products that are third-political party tested and certified by one of three contained, 3rd party certifiers: USP, NSF, or ConsumerLab.

It'southward important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our squad of experts has created a detailed, scientific discipline-backed methodology to cull the supplements we recommend.

The Confusing Research on Calcium Supplements

Although we know that calcium plays a vital role in the torso and that consuming enough calcium from foods is very important, the inquiry on calcium supplements is less clear. Many supplement companies still brand claims about how their product might do good you, and these promises are not necessarily backed by quality enquiry. Let's look into a few areas where calcium supplementation may or may not be beneficial.

Osteoporosis

Osteoporosis is a skeletal disorder that causes weaker bones and is commonly associated with aging. People with osteoporosis have a higher run a risk of fracture. Women are at greater risk of this than men because they naturally have smaller bones and, after menopause, estrogen (which helps protect bones) decreases significantly. In theory, supplementing with calcium and vitamin D could reduce this run a risk, but inquiry does non necessarily support this.

Some research has shown that higher dietary calcium intake is linked to greater bone mineral density in women over lx; other inquiry has shown no event. The evidence on calcium supplementation and fractures is also inconclusive. A meta analysis (inquiry that looks at many different studies) showed no effect of calcium and vitamin D supplementation on hip fracture risk.

Cancer Prevention

Calcium has also been studied to see if it may help prevent cancer. Well-nigh high quality inquiry has shown no effect from calcium and vitamin D supplementation on cancer risk, though one study showed that higher total calcium intake may subtract the hazard of colorectal cancer.

Cardiovascular Diseases

In the blood, calcium helps to decrease the corporeality of fat your body absorbs, and therefore people accept wondered if information technology may reduce the risk of cardiovascular affliction (CVD). Information technology looks like this might exist the instance for eating more calcium in the diet but not with calcium supplements.

A large report in Commonwealth of australia found that adults with the highest calcium intake from their diets, excluding supplements, had a 25% lower risk of stroke. On the other hand, at that place is evidence that calcium supplements may increase CVD. In one big-scale report of women, calcium supplements (with or without vitamin D) were associated with a modestly higher risk of cardiovascular events, especially centre attacks.

Preeclampsia

The leading crusade of affliction and death related to pregnancy and childbirth for both female parent and baby in the United States is preeclampsia. This condition is a combination of loftier blood pressure and protein in the urine that occurs sometime later on 20 weeks of pregnancy.

According to the American College of Obstetrics and Gynecology, supplementing daily with one,500–2,000 mg calcium might reduce the severity of preeclampsia in pregnant people, merely simply for those who swallow less than 600 mg/twenty-four hours of calcium.

Weight Loss

The research on calcium supplements and weight loss is besides mixed. So nosotros turn to the highest quality enquiry to draw conclusions from, a research analysis, which looks at the results of many studies. In a enquiry analysis that looked at 41 studies, no association was constitute between increased dairy food intake or supplemental calcium intake on weight loss.

What to Look for in a Calcium Supplement

Tertiary-Political party Testing

Supplements that are tertiary-party tested are sent to a lab where they are tested to ensure they comprise what they say they contain and are non contaminated with specific high-risk, mutual contaminants. However, it's important to notation:

1. 3rd party testing does non test to see if a product is effective or safe for everyone, and information technology does not ensure the supplement volition not interact with other supplements or medications.
2. Non all third-party testing is created equal. Information technology is non uncommon for supplement companies to pay labs for certificates afterwards conducting minimal to no testing.
3. The tertiary party certifications we can trust are: ConsumerLab, NSF, and USP. However, these certifications are hard to obtain and/or expensive for manufacturers, so many companies choose non to get their products tested by one of these 3 organizations.
4. Sometimes products tested by these three companies are more expensive to endeavor to first the toll they pay for certification.
5. Simply because a supplement is not tested past ane of these three companies, it does non hateful it's a bad product. We recommend doing some enquiry on the reputability of the manufacturer, and calling upwards the manufacturer and their testing lab to determine their protocols and make up one's mind if you feel comfortable consuming the supplement.

When choosing a supplement, it's important to obtain it from a trusted source that upholds standards of efficacy and purity, and calcium is no exception. One of the biggest concerns with calcium supplements is related to the quantity of the mineral actually independent in the pill or powder. A product label may say it contains a certain amount of calcium, only in fact it falls short. Another concern is that many sources of calcium also incorporate heavy metals such as lead, arsenic, and cadmium. Choosing your supplement from a trusted source is imperative, especially for women who are pregnant.

Form

Calcium is available in various forms. Some are more than effective and desirable than others. The most commonly available forms are: calcium carbonate, calcium malate, calcium citrate, tricalcium phosphate, calcium lactate, and calcium gluconate. Let's wait in more depth at the iv of these forms used in our height supplement picks.

Calcium carbonate is the nearly mutual and too the least expensive form. However, it tin crusade gastrointestinal upset, such every bit bloating, gas, and constipation.

Calcium malate and calcium citrate are the forms that are more than constructive at raising calcium levels compared to carbonate, but it's important to consume these ii forms with a meal as they do require stomach acid (which our bodies produce when nosotros consume) to exist all-time absorbed.

Tricalcium phosphate is not but used as a supplement but likewise every bit an additive to powdered food items to prevent caking and in processed foods to enrich or fortify them with calcium. Possible side effects include nausea, airsickness, constipation, increased thirst, increased urination, and decreased appetite. It can too interact with sure medications and may non be ideal for people with sure health conditions.

As a last consideration, all of these forms of calcium, with the exception of carbonate, usually come in the form of large pills or multiple tablets and tin can be more expensive.

Ingredients & Potential Interactions

Information technology is essential to advisedly read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.

Calcium relies on vitamin D for absorption, and so it's not uncommon to encounter calcium supplements containing vitamin D likewise. Vitamin K and magnesium, which likewise helps promote calcium deposition in os, might too be found in the aforementioned supplement.

Calcium Dosage

According to current recommendations from the Dietary Guidelines for Americans, the Recommended Dietary Allowances (RDAs) for calcium are as follows:

• Birth to 1 yr: 200 mg for men and women
• 7-12 months: 260 mg for men and women
• one-iii years: 700 mg for men and women
• four-8 years: 1,000 mg for men and women
• nine-eighteen years: ane,300 mg for men and women
• 19-50 years: ane,000 mg for men and women
• 51-lxx years: ane,000 mg for men, 1,200 mg for women
• Over 70 years: 1,200 mg for men and women
• Pregnant women under 19 years: ane,300 mg
• Pregnant women 19 and over: 1,000 mg
• Lactating women under 19 years: ane,300 mg
• Lactating women nineteen and over: ane,000 mg

How Much is As well Much?

Excessive calcium supplementation tin can cause dangerous health problems; therefore, Tolerable Upper Intake Levels (ULs) accept been established. No affair whether you get your calcium from food or supplements, you should not exceed:

2500 mg per twenty-four hours for those aged 1-8 years and 19-50 years old

3000 mg per day for those aged 9-eighteen years

2000 mg per twenty-four hour period for those aged 51 and older

It is of import not to exceed these limits because, although rare, hypercalcemia (high serum calcium) or hypercalciuria (high urine calcium) can lead to poor muscle tone, kidney problems, constipation, nausea, weight loss, fatigue, centre arrhythmias, and a college take a chance of death from heart disease.

Frequently Asked Questions

• How should I take calcium supplements for best assimilation?

  Although it depends on the class, most calcium supplements should be taken with a repast but separately from most other supplements. Information technology is generally advised to not take more than 500 mg at 1 fourth dimension as the torso may not be able to absorb more than this at once. Calcium should also exist taken separately—at to the lowest degree two hours apart—from an fe supplement, as these two minerals compete for absorption.

  According to Rosen, you should avert taking a calcium supplement with meals that include whole grains, seeds, legumes, nuts, spinach, soy, potatoes, or beets. They can interfere with the way your body naturally absorbs calcium. This doesn't mean you lot should refrain from eating these food-dense foods (far from information technology!). Rosen recommends continuing to eat these foods simply taking your calcium supplement at a different time.

• Exercise calcium supplements cause constipation?

  Constipation is a dreaded side event of many medications and supplements, yet the link between calcium and constipation remains unclear. According to the Establish of Medicine, calcium carbonate can cause constipation, flatulence, and bloating, so it could be wise to cull a different form, or take smaller doses at in one case and swallow information technology with nutrient. On the other hand, a small randomized command trial from 2016 showed no consequence of 500 mg of either calcium carbonate or phosphate on constipation.

• How long does information technology accept for calcium supplements to work?

  Depending on the form and grooming, research shows that calcium is absorbed 2-4 hours after consumption, and calcium carbonate pulverization is captivated about twoscore minutes more chop-chop than calcium citrate tablets.

• Can calcium supplements cause kidney stones?

  Calcium from foods does not contribute to kidney stones and can actually assistance prevent them. However, calcium in the form of a supplement may increase your chances of forming new calcium oxalate kidney stones. Contempo research has shown that supplemental calcium may increase the chance for kidney stone formation in postmenopausal women supplementing with 1,000 mg of calcium per day. Although the risk was pocket-size, yous may want to take information technology into consideration if you choose to accept a calcium supplement.

• What is the best calcium supplement for seniors?

  As we age, stomach acid production often declines, so calcium carbonate may be more than effective for seniors (since the other common calcium supplements require stomach acid for absorption). A supplement that contains calcium and vitamin D is best for preserving bone health in older people. Endeavor Nature Made's Calcium with Vitamin D. Also, accept into consideration the size of pill and ease of swallowing.

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Source: https://www.verywellhealth.com/best-calcium-supplements-5216576

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