1. Calcium Builds Strong Bones
Calcium helps build healthy bones and has been shown to protect against high blood pressure and colon cancer. The recommended daily allowance ranges from 400 mg for infants to 1200 mg for young adults and pregnant and nursing women of any age. Calcium supplements are recommended if you're not getting enough calcium in your diet.
2. Carbonate and Citrate are Best
Calcium carbonate and calcium citrate are the two forms of calcium that are found in most supplements. Calcium carbonate is popular because it is very inexpensive. You have to take two calcium citrate pills to get the same amount of calcium that you would get from one calcium carbonate pill. However, calcium carbonate is not as well absorbed as calcium citrate in people with low levels of stomach acid, a common problem in the elderly. Calcium citrate malate is a very well absorbed form of calcium that is used to fortify come juices. You will also find calcium phosphate, calcium gluconate and calcium lactate in some calcium-fortified foods.
3. Get the Lead Out
Several studies of calcium supplements have indicated that they contain high levels of lead. Lead is a toxic metal that affects the red blood cells, kidney and brain. High levels of lead in the body have been linked to criminal behavior and low IQs. In 1981, the Food and Drug Administration warned the public to limit intake of calcium supplements made from dolomite or bone meal. However, some forms of calcium carbonate also contain lead. If you are planning to take a calcium supplement, it's a good idea to research the product and its manufacturer.
4. Too Much Isn't a Good Thing
Calcium supplements are generally well tolerated at doses up to 2000 mg per day. If you take more than that, your risk of kidney stones and soft tissue calcification increases. Patients who have cancer or hyperparathyroidism should not take calcium supplements unless they are recommended by their physician.
5. Magnesium Keeps Things in Balance
Magnesium is another mineral that is necessary in order for calcium to be properly absorbed. If a person's body does not have enough magnesium, the calcium he ingests will collect in the soft tissues of the body and can lead to arthritis. When the calcium collects there, it does not reach the blood or the bones. That's why it's important to balance your intake of calcium and magnesium. In fact, many supplements combine the two minerals in the right balance.
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