Calcium is the most abundant mineral in the body, and it helps form bones and teeth. It also allows muscle contraction and nerve impulse transmission. Data from the Continuing Survey of Food Intakes of Individuals show that the average American consumes less than the recommended daily value. This means that calcium supplements such as calcium gluconate could be beneficial. However, alternatives can also provide calcium and may have some benefits over calcium gluconate.
Food Sources
Calcium is present in many foods either naturally or through fortification, making them good alternatives to calcium gluconate. Dairy products with high levels of calcium include yogurt, cheddar cheese, mozzarella cheese and pudding made with milk. Skim milk has 30 percent of the daily value for calcium in 8 oz. Other natural calcium sources are sardines and canned salmon. Some greens such as kale, spinach and turnip greens have calcium, but the human body has difficulty absorbing the calcium from these foods. Food manufacturers commonly add calcium to orange juice or cereal, making them good alternatives to calcium gluconate. Other alternatives are soy milk or tofu with calcium.
Calcium Carbonate
According to the Centers for Disease Control and Prevention, calcium carbonate is found naturally in limestone, chalk and marble, and in oyster shells, making calcium carbonate a cheap and abundant alternative to calcium gluconate. Taking calcium carbonate with food increases the rate of absorption. By weight, elemental calcium composes 40 percent of the calcium carbonate molecule, so a 500 mg supplement provides 200 mg, or 20 percent of the daily value, of calcium.
Calcium Citrate
Calcium can crystallize with citric acid to form calcium citrate salt, or tricalcium citrate. Calcium citrate is another calcium supplement and alternative to calcium gluconate. Calcium citrate is a good option for people with low amounts of stomach acid. In addition, the body can absorb this supplement equally well with or without food. The compound calcium citrate has 21 percent elemental calcium, so a 1000 mg dose of calcium citrate provides 210 mg, or 21 percent of the daily value, of calcium.
References
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- USDA Agricultural Research Services: What We Eat in America: Products and Services: Nutrient Intakes From Food:Amounts Consumed per Individual, One Day, 2005-2006.
- Centers for Disease Control and Prevention: NIOSH Pocket Guide to Chemical Hazards
- National Cancer Institute: NCI Drug Dictionary: Calcium Citrate
Member Comments