Calcium salts are one of the primary constituents of skeletal bones, and without sufficient calcium intake, you risk having low bone density and osteoporosis. The zinc is only from one source, an amino acid chelate. Our top performer, Citracal, stood out for its innovative slow release design that mitigates the need to take calcium several times per day. The other two characteristics to look out for are the calcium content and the vitamin D content: you want a supplement that makes it easy to get at least 1200 mg of calcium per day, and 800 IUs of vitamin D per day. For osteoporosis, you want to look for three primary characteristics in a calcium supplement. Calcium supplementation seems particularly effective when combined with vitamin D, which boosts calcium absorption (9), and exercise plays an important role in preventing bone loss. We eliminated anything with less than 200 mg of calcium, and gave strong preference to supplements with 250 mg or more per tablet. Its laboratory purity ratings are excellent. Athletes in training might be at a greater risk for stress fractures in their legs if they aren’t getting enough calcium. However, some people debate whether or not one particular type of calcium … This means that every aspect of the company’s manufacturing process adheres to strict quality standards. For these users, combining calcium supplementation with regular exercise is a good way to maintain strong bones throughout adulthood. Each capsule provides a pretty-standard 250 mg of calcium, 125 mg of magnesium, and 6 mg of zinc. A 2007 scientific article in the medical journal The Lancet pooled 29 randomized clinical trials of calcium supplementation for reducing loss of bone density and conducted a meta-analysis on the results (13). Best calcium for women over 50: Citracal Calcium +D3 Slow Release. A: For osteoporosis, you want to look for three primary characteristics in a calcium supplement. Find out why people need calcium, which foods provide it, and what happens if they consume…, Calcium provides many health benefits. Let’s assume that your diet already contains a moderate amount of calcium… Dairy is the most obvious type of food that’s rich in calcium; milk, yogurt, and cheese are all excellent sources of calcium. Still, there are some people who should exercise caution with calcium supplements. Calcium carbonate supplements tends to be the best value, because they contain the highest amount of elemental calcium … Increased bone density from a calcium supplement is great, but does it translate into a reduction in osteoporosis-related fractures? When it comes to what kind of calcium supplement to take and what dosage you should aim for, there are some pretty solid guidelines that can be found in the scientific research. Calcium supplementation can be tricky to get right, because your body’s ability to actually absorb calcium is limited by a number of factors. When looking for a product, it is important to consider the following factors. In addition to finding a product with the right dosage, it is also a good idea to consider which form of calcium will be most suitable. While both the citrate and carbonate forms of calcium are useful, citrate has a slight edge, particularly for older adults. . When choosing your supplement, you will need to check out the label to see how much elemental calcium is in it. Nature Made Calcium. For most people, calcium supplements are good, not bad. The manufacturers recommend mixing the powder into juices, such as orange or tomato juice, and taking it with a meal. This was the finding in a 1993 study published by Gary C. Curhan and other doctors at Harvard School of Public Health; a prospective study of 45,000 men aged 40 to 75 found that calcium intake was inversely related with the risk of kidney stones, i.e. The Recommended Adequate Intake for calcium … Lab testing reveals that Nature Made Calcium with Vitamin D is fairly well-controlled in its manufacturing. Osteoporosis-related bone fractures aren’t the only consequences of inadequate calcium intake. The study involved almost 400 men and women age 65 or older who took either a placebo supplement or a calcium and vitamin D supplement over the course of three years. Infographic: Eating Under Quarantine… It is best to take calcium … , for example, has a solid 450 mg of calcium per serving, plus 200 IUs of vitamin D. Bluebonnet Calcium Citrate and Vitamin D3, Kirkland Signature Calcium Citrate Magnesium and Zinc. We include products we think are useful for our readers. Citracal wins big-time on two fronts: first, its calcium and vitamin D dose are fantastic. According to a 2014 study by Nicole C. Wright and other researchers at the University of Alabama Birmingham, 10.3% of all adults age 50 or older in the United States have osteoporosis. Because this calcium supplement comes in powder form, a person can customize the dosage according to their needs. Caltrate Bone Health Minis. It is important to note that this product does not provide specific dosage recommendations, since calcium needs vary significantly from person to person. They can also advise on any other nutrients that might help with absorption. On top of that, there’s clear evidence for optimal dosing. Thanks to these advantages, it’s the best overall choice. A: For most people, calcium supplements are good, not bad. This supplement contains dicalcium malate, which is a compound of calcium and malic acid. Supplemental calcium can out-compete iron for absorption, so if you are also trying to increase iron levels in your body, don’t take your calcium supplement at the same time as an iron supplement or a high-iron meal. Our pick, New Chapter Bone Strength Calcium Supplement, is the perfect way to get your daily allotment of calcium … A: Calcium supplementation can be tricky to get right, because your body’s ability to actually absorb calcium is limited by a number of factors. Fortunately, this too is a highly-researched question, and the answer appears to be a yes. First among these is saturation of your body’s calcium absorption capacity. Strong bones require a combination of nutrients, including calcium and magnesium. The slow release formulation obviates this problem. While conventional wisdom holds that an excess of calcium in your diet, either through supplementation or normal dietary intake, puts you at risk for kidney stones, scientific research shows that the opposite is true—if anything, a high calcium intake reduces your risk of kidney stones. more calcium equals fewer kidney stones (15). Clinical trials that used dosages of more than 1200 mg of calcium and more than 800 IU of vitamin D per day were more successful than those that used less. All rights reserved. Possible causes include overactive parathyroid glands, too much vitamin D…, A vegan diet can have many health benefits, but vegans may also need to take some supplements to ensure that they get all the required nutrients…, © 2004-2021 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. As a result, it can be more suitable for people with: However, calcium citrate is more expensive than calcium carbonate, and it contains less calcium overall. Calcium citrate does not depend on stomach acid for absorption. Men benefit from Kirkland’s calcium supplement thanks to its inclusion of magnesium and zinc—deficiencies in these minerals are quite common in older men, and are associated with lower testosterone levels (which also contribute to poor bone strength). Rainbow Light Calcium Citrate Mini-Tabs are made by … Calcium is important for bone health throughout your life. Some also contain other nutrients that can help with calcium absorption, such as vitamin D. Please note that the statements below are research-based. There’s no one answer for everyone; whether supplementation makes sense for you depends on your diet, your overall health status, and your risk for heart disease, osteoporosis, or both. There are two main forms of calcium in supplements: calcium carbonate and calcium citrate. First and foremost is quality. Dairy products such as yogurt, milk, and cheese contain the highest levels of calcium. In the study, published in the Journal of Bone and Mineral Research, over 5,000 female Navy recruits were recruited and randomly assigned to either a control group, which received a placebo supplement, or a calcium and vitamin D group, which took 2000 mg of calcium and 800 IU of vitamin D per day. Other calcium supplements need to be divided up into smaller doses throughout the day; otherwise, the calcium passes through your body too quickly and not all of it is absorbed. Calcium uptake is linked strongly to the presence of other micronutrients, most notably. Were the capsules vegan-friendly? While the evidence is inconclusive, some research has suggested that people who have very high calcium intake might have an increased risk of heart disease. Where to buy: $49.93, Amazon. Nature Made Calcium contains 600 mg of calcium and 400 IU of vitamin D, along with several binders and stabilizers in each softgel. The best calcium supplement for a person will depend on their age and health needs. As is expected, the main… Q: How can you get calcium without dairy? Did they contain a lot of fillers and binders? Citracal is a rare bird among supplements: it’s cost-effective, lab-verified, and simple. The citrate form of calcium appears to be absorbed more effectively, as demonstrated by a 1988 study by Jean A. Harvey, Margaret M. Zobitz, and Charles Y.C. Although a person may be able to get the calcium they need from their diet, some people need extra support from a calcium supplement. Calcium-rich Food and Drink Most Americans are getting between 750 mg and 900 mg of calcium … The calcium in supplements is found in combination with another substance, typically carbonate or citrate. 1. A study published in the New England Journal of Medicine described an experiment that demonstrated these effects (11). Differing from the alkaline qualities of calcium carbonate, calcium citrate has an … Learn about other non-dairy sources of calcium here. This is important as you approach your fifties, whether you are a man or a woman. If you take 1,000 mg of calcium a day, split it into two or more doses over the day. It is a straightforward, no-nonsense calcium supplement with solid amounts of both calcium and vitamin D, to boost absorption. Shop now at Amazon. This suggests that female athletes doing sports that have a high risk of stress fractures, like soccer, running, and basketball, should consider taking a calcium supplement to reduce stress fracture risk. Q: What are the best calcium supplements for osteoporosis? Supplementing is a crucial aspect of life, but all that matters is the … Drawing from a population of over 63,000 study participants, the researchers found that calcium supplementation results in a substantial and statistically significant reduction in the risk of bone fracture and in the rate of bone density loss. On one hand, a 2007 study conducted in New Zealand found that calcium supplementation increased risk of heart disease and stroke among postmenopausal women (16). Newsletter. Answer: There are many types of calcium supplements, including calcium carbonate, calcium citrate, calcium gluconate, and others.Calcium exists as a compound, that's why it is found in these forms. These dosage recommendations come from large, well-designed scientific studies on treating and preventing osteoporosis. First, you want the source of calcium to be calcium citrate, not calcium carbonate. According to the manufacturers, this form of calcium is easier to absorb than calcium alone. Nature Made Calcium 500 mg Tablets with Vitamin D, 130 Count. Calcium supplements have a well-demonstrated record of increasing bone density and decreasing fracture risk in older adults. A person may be able to get enough calcium from food alone. Osteoporosis-related bone fractures aren’t the only consequences of inadequate calcium intake. Fortunately, the best almond milk brands fortify their almond milk with both calcium and vitamin D. Our top pick in our. Note that supplementation does not increase bone mass—that’s very difficult to do once you’re into your thirties, forties, or fifties. Calcium citrate can be a better source of calcium because it does not require stomach acid to become bioavailable and does not neutralize the acidity of your stomach. They can perform certain tests and analyze the person’s overall health and diet to confirm whether or not a calcium supplement is necessary. As always, we had a strong preference for a clean, simple ingredient design, and ranked these supplements highly. This article will look at who might benefit from a calcium supplement, how much calcium a person needs, some of the products available, and when to speak to a doctor. Calcium supplementation can prevent osteoporosis-related fractures in both men and women. 9.90 / 10. MNT is the registered trade mark of Healthline Media. Best calcium supplement for men: Kirkland Signature Calcium Citrate Magnesium and Zinc. In terms of its reported versus actual content, Solgar has some discrepancies. But at this price, you’re likely to find supplements with other … Strive to incorporate a variety of calcium-rich foods in your diet, including non-dairy … Calcium supplements are probably fine in small doses, but the best way to get calcium is from food. Supplements. Girls in adolescence are also affected by calcium deficiency, which is particularly serious considering the importance of high calcium intake on building bone density during adolescence. Osteoporosis is often seen as a women’s health issue, and indeed, about 80% of these cases are in women (representing almost 16% of all women over age 50). A: Women are at a particularly high risk for calcium deficiency during and after menopause, because their hormone levels change in a way that is not favorable for calcium metabolism. Now, let’s get started reviewing the best calcium supplements for pregnancy. If a person experiences new or worsening symptoms while taking calcium, they should stop taking the supplement and talk to a healthcare provider. The good news is that there are some well-known ways to help prevent osteoporosis, and calcium supplementation is one of them. Fortunately, the best almond milk brands fortify their almond milk with both calcium and vitamin D. Our top pick in our almond milk rankings, for example, has a solid 450 mg of calcium per serving, plus 200 IUs of vitamin D. In sum, there is strong evidence that taking a calcium and vitamin D supplement can help keep your bones strong and reduce your risk of osteoporosis and bone fractures as you get older. A study published in the New England Journal of Medicine described an experiment that demonstrated these effects (. This is not just a concern for older people; much of your ultimate lifetime bone density is determined in adolescence, and insufficient calcium intake in middle age can cause bone density loss to accelerate sooner and more rapidly (7). The best calcium supplement will depend on the person’s unique circumstances. Therefore, it may be best to talk to a healthcare provider to find out how many capsules are necessary to take per day. It has the benefits of being inexpensive, though it relies on stomach acid to make the calcium biologically available. Some fortified foods, like breakfast cereals, also contain calcium, but it’s added in a low-cost supplemental form, not a naturally-occurring form. Though it’s a long and technical chemical name, it’s a nontoxic plant-derived compound that forms a gel when it comes into contact with water. Factors such as age, diet, and underlying medical conditions can affect how much calcium a person’s body absorbs. The softgel formulation of Nature Made Calcium means the calcium gets absorbed much more quickly than a tablet or traditional capsule. Each capsule contains 200 mg of calcium in the form of dicalcium malate. For the same reasons Bluebonnet wins out for bone health overall, it also takes the crown for osteoporosis: this supplement follows the template established by high-quality scientific research when it comes to slowing and reversing the loss of bone density associated with osteoporosis. Notably, this supplement also includes some of the same binders used in Citracal’s extended release formulation—it’s likely that this product also has a slow-release effect, which is what allows it to have more calcium per tablet than other supplements. Second, its slow-release formulation means you don’t have to worry about the limits on bioavailability that come along with a standard calcium supplement. This article lists four high quality options to consider. There are other foods, like almonds, kale, beans, and broccoli, that are high in calcium as well, but even so, it’s still not a bad idea to take at least a vitamin D supplement, if not a full on calcium and vitamin D supplement for maximum calcium absorption. After eight weeks of training, the researchers found a 20% reduction in the incidence of stress fractures in the calcium supplementation group compared to the control group. For healthy young and middle aged adults, calcium carbonate is fine, but because stomach acidity decreases as you get older, a calcium citrate based supplement can be easier to digest and absorb. Next, we examined which supplements actually contained the label-claimed amounts of calcium and, when available, vitamin D. We used results from independent laboratory testing to compare how supplements stacked up, and cut the supplements whose actual micronutrient content was vastly different than what was claimed on the label. Additionally, make sure your calcium supplement has vitamin D in it as well—this vitamin is essential for proper utilization of calcium in your body. Our top 10 list of calcium supplements is organized to reflect what you most value in your supplements. Calcium is one of the most important minerals in your diet. The calcium/magnesium supplement by Solgar is a minimalist-style supplement, even down to the packaging. Calcium supplements are primarily useful for people looking to retain or improve their bone mass, as well as prevent fractures related to low bone density. Calcium is probably best known for strengthening bones and teeth. Best calcium supplement for osteoporosis: Bluebonnet Calcium Citrate and Vitamin D3. Expensive: Supplements that cost $0.15 to $0.25 per pill usually contain calcium carbonate, calcium citrate, and calcium phosphate. They can determine if this is the case and, if so, recommend some ways to get more calcium. They also ensure Food and Drug Administration (FDA) compliance. The next category of people who can benefit from a calcium supplement are middle-aged adults who want to ensure they maintain their already-strong bone density. A study on female Navy recruits, who experience a high rate of stress fractures because of the demands of basic training, put this idea to the test (12). The best calcium supplement for your buck Look for the USP symbol: Several studies have found dangerous levels of lead in calcium carbonate supplements made from bones, shells, … However, if you are looking for a more specialized product or prefer taking your supplements in chewable or powder form, there are a variety of other effective calcium supplements … You should also eat something when you take it to help your body use it best. This slows the rate at which calcium is released from the tablet into your digestive tract. As a result unfortified almond milk has very little calcium. It has the benefits of being inexpensive, though it relies on stomach acid to make the calcium biologically available. Vegans, vegetarians, and people with either a milk allergy or lactose intolerance face a much higher risk of calcium deficiency, because dairy is the biggest source of calcium in most people’s’ diets. In fact, aside from its stated vitamin and mineral content (250 mg of calcium, 200 IU of vitamin D), Bluebonnet Calcium Citrate contains only five other ingredients, and all of them are binders or stabilizers to keep the tablets intact. It is important to choose a supplement that contains the right amount of calcium for a person’s age. However, calcium carbonate relies on stomach acid for absorption, so people should take it with food. Even with a lot of foods in your diet that are high in calcium, it’s still important to make sure your vitamin D intake is also high, because without vitamin D, you can’t make use of the calcium in your diet. Rainbow Light provides a moderate dosage of calcium in a food-based form, providing calcium alongside magnesium, betaine, spirulina, and a few other herbal ingredients. Inadequate calcium intake can be a problem for men, too. hese findings, while tenuous, suggest that you might want to talk to your doctor if you know you are at a high risk for heart disease, or a high risk for kidney stones, before taking a calcium supplement. A: Calcium carbonate is a common form of calcium used in supplements. Each has benefits and downsides. New Chapter Bone Strength is pretty standard, save for its calcium sourcing. Although product recommendations are only our opinions, this research-backed page has been fact-checked and reviewed by a certified nutritionalist or health specialist. Calcium supplements can help female athletes prevent stress fractures. Best calcium for better sleep: Nature Made Calcium with Vitamin D. When taking calcium for sleep, rapid absorption is key for maximum benefits. One way to get around some of these restrictions is to take a slow-release calcium supplement, like our top pick of Citracal—you only need to take one capsule per day of a slow release formulation like this. Other calcium supplements need to be divided up into smaller doses throughout the day; otherwise, the calcium passes through your body too quickly and not all of it is absorbed.The slow release formulation obviates this problem.The supplement uses a bi… First, we looked for supplements that provided enough calcium for optimal dosing throughout the day. The calcium in New Chapter Bone Strength is derived from algae—most supplements use a mineral source, either calcium citrate or calcium carbonate. The supplement uses a binder called hydroxypropyl methyl cellulose to achieve this slow release effect. Citracal’s slow release formula means you take the dosage once per day. Best Sellers in Calcium Mineral Supplements #1. This is not a concern, as vitamin D can be taken in much higher doses without any ill effects. This is the actual amount of calcium that your body absorbs. Citracal uses a blend of calcium carbonate and calcium citrate to provide the mineral source of calcium, and also provides 1000 IU of vitamin D per capsule alongside 80 mg of magnesium, which makes up 20% of your recommended daily intake. Calcium uptake is linked strongly to the presence of other micronutrients, most notably vitamin D, magnesium, and vitamin K. Because of this link, we also required that all of the products that made the final rankings have at least some of these vital nutrients that are required for your body to make the most of the calcium you take. Some people may not be able to get enough calcium from their diet, in which case they may benefit from taking a supplement. Athletes in training might be at a greater risk for stress fractures in their legs if they aren’t getting enough calcium. This product is suitable for Kosher and vegan diets, and it is Good Manufacturing Practice-assured. The effect is high enough that iron absorbed from a cheeseburger is significantly less than a hamburger without cheese, so you definitely don’t want to discount the interactions between calcium and iron. Eating calcium-rich foods--rather than taking supplements--is the healthiest way for most people to reach their RDA for this bone-protecting mineral. Look for a high-quality calcium supplement, ideally that uses calcium citrate as its mineral source, and definitely check to make sure your supplement includes a substantial amount of vitamin D as well. It contains 600 mg of calcium … best Sellers in calcium mineral supplements # 1 calcium supplement a small of. To supplements with 250 mg or more per tablet getting enough calcium from their diet, and mg! 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