Our bones are constantly changing, storing and removing the calcium that we provide to our body through our daily diet. The ratio between the calcium removal and its storage into the bones changes during our life. In childhood when our bones are growing, the calcium storage reaches the highest level; when we become adults, the two processes are flush, and after the age of 50 the calcium removal exceeds its storage and thus increases the risk of osteoporosis.
Calcium plays an important role in maintaining our bones, muscles and teeth healthy, and helps us prevent osteoporosis.
It is important to know how to choose a suitable supplement according to our gender and our age, in order to achieve the desired effects. In this article we will reveal the substances contained by the calcium supplements, how fast is each one being absorbed and how to administer them.
Here are some tips for choosing the best calcium supplement:
Dietary supplements may be presented in the form of gel caps, tablets, powder, liquids, effervescent tables, chewable tablets, etc.
The main difference between them (besides the content) is the absorption rate. The tablets slowly release the active substance while the liquid or powder supplements release it very quick. In conclusion, choose the liquid, powder supplements or gelatin capsules for a rapid absorption of the calcium.
What forms of calcium are being contained by the supplements for osteoporosis:
- Calcium carbonate – it is not easily absorbed by the body, and represents only 40% of the daily dose;
- Calcium citrate – easily absorbed by the body; it is recommended for people who have a low acidity of the stomach, which is common in menopausal women and in people taking antacid medication. It is contained by the effervescent tablets; this product represents 21% of the daily calcium dose
- Calcium gluconate – can cause diarrhea and dizziness and contains only 9% of our daily need;
- Calcium lactate – is based on the combination of lactic acid and contains 15% of the calcium dose required for one day;
- calcium phosphate – a product containing phosphorous and vitamin D in addition to calcium – it has a good absorption rate.
- The powder from the oyster’s shells is a natural source of easily assimilated calcium.
Vitamins and minerals that help calcium fixation into the bones
We do not entirely absorb the calcium from the aliments that we consume. People absorb about 30% of the calcium they consume, but the percentage depends on the type of food and other factors.
Calcium absorption is improved by combining it with other minerals that help fixing it into the bones.
Vitamin D3: is synthesized in the skin under direct sunlight. It has a role in the assimilation of calcium and phosphorus, as well in their fixation in the bones and teeth.
It has a beneficial role in the metabolism of magnesium and iron, as well as in the maintenance of a normal ratio between calcium and phosphorus in the blood and interstitial fluid..
Boron: Boron supplementation of the diet may decrease calcium excretion up to 44%.
The amount of calcium you need to take every day:
The recommended daily intake for women between 50 and 70 years is 1200 mg of calcium.
A calcium supplement is useful for all women, regardless of their age because it helps preventing and controlling a very common disease, which is osteoporosis.