Calcium is an essential mineral found abundantly in the bones and teeth of the human body. It also plays vital roles in many bodily functions such as muscle contraction and blood clotting. Calcium supplements ensure individuals get adequate levels to promote health and prevent disorders.
Types
The two most common forms of calcium supplements are carbonate and citrate, reports the National Institutes of Health, or NIH. Other less common supplement types are calcium gluconate, lactate and phosphate. Calcium citrate and carbonate supplements absorb the best, and it is important to check the amount of elemental calcium found in supplements, recommends Mayo Clinic nutritionist Katherine Zeratsky, R.D. Elemental calcium is the actual amount of calcium the body is able to absorb. Calcium supplements are available in powder, tablet or liquid form.
Uses
Calcium supplements are most notably used to reduce the risk of osteoporosis and promote bone health. Osteoporosis is a disorder associated with bone fractures due to fragile or weak bones. Bone loss typically occurs as a result of aging, most notably in postmenopausal women. The U.S. Food and Drug Administration currently recognizes calcium as part of a healthful diet to reduce the risk of osteoporosis. The NIH reports that there are several clinical trials that show a relationship between calcium intake and lower blood pressure levels, but more consistent research is needed before a claim can be made.
Contraindications
Acids in the stomach can greatly affect the absorption of calcium supplements. The University of Arizona reports that calcium supplements, specifically calcium carbonate, require an acidic environment in order to be effective. It is recommended to consume calcium carbonate supplements with a meal because food increases the production of stomach acids. Other factors that decrease calcium absorption and should not be taken with calcium supplements are oxalic acid, phytates, dietary fiber and laxatives. Oxalic acid and phytates are found in certain plant foods, such as spinach and soybeans.
Dosage
Zeratsky reports that the Percent Daily Value for calcium is 1,000 mg of elemental calcium. Adults typically require 1,000 to 1,3000 mg of calcium daily. It is best to seek a registered dietitian or health care provider to determine your calcium needs based on your lifestyle.
Side Effects
Calcium supplements may cause stomach gas, bloating or constipation in individuals, according to the NIH.
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