The U.S. Department of Health and Human Services recommends primarily using diet to meet your nutrient needs. Most foods provide a variety of vitamins, minerals and other nutrients beneficial to your health. Dietary supplements are not able to replace a healthy, well-balanced diet. However, the intake of certain nutrients, such as calcium, doesn't always meet the recommended daily value, and a supplement may be useful in filling in this gap. For your health, a calcium supplement should work just as well as dietary calcium.
Calcium Supplements
According to MayoClinic.com, the amount of elemental calcium in a dietary supplement is the only calcium available for your body to absorb. Calcium is often delivered by combining it with another substance, such as citrate, carbonate or lactate. Supplements can include the combined weight of calcium and its source of delivery, so always refer to the nutrition facts to determine how much elemental calcium is available for absorption.
Absorption Rate
The body is only able to absorb a certain amount of calcium at one time. The Office of Dietary Supplements estimates that 500 mg of this mineral is the highest rate of absorption for any individual. Taking a supplement in higher doses doesn't increase your intake of calcium. Instead, you should distribute doses throughout the day.
Vitamin D
To aid in the absorption of calcium, MayoClinic.com recommends getting enough vitamin D in your diet. Vitamin D affects the absorption rate of this mineral. Even if you're taking 500 mg doses, you may not be absorbing this amount without adequate intake of vitamin D. The Office of Dietary Supplements sets the adequate intake of this vitamin at 5 mcg, or 200 international units, a day until the age of 50. From age 51 to 70, you need roughly 10 mcg, or 400 IU. All other ages require 15 mcg, or 600 IU. However, the American Academy of Pediatrics doubles the recommended amount to 400 IU a day for children and adolescents. The International Osteoporosis Foundation recommends increasing this intake to between 800 and 1,000 IU each day in older adults. For people affected by obesity, osteoporosis or malabsorption as well as limited sun exposure, this number increases to 2,000 IU a day.
Adequate Intakes
Although the nutrition facts on supplement labels list the percentage each pill provides for the recommended daily value of calcium, the adequate intake of this mineral varies by age. Men and women between the ages of 19 and 50 require at least 1,000 mg a day, while older adults need 1,200 mg. Kids 1 to 3 years of age need 500 mg daily; ages 4 to 8 need 800 mg and 9 to 18 need 1,300 mg.
Benefits
Calcium not only aids in bone health, but this mineral is also essential for the expansion and contraction of muscles and blood vessels. It's also needed for hormones, enzymes and neurotransmitters.
References
- MayoClinic.com: Calcium Supplements and Bone Health
- MayoClinic.com: Calcium Supplements -- Which Type Is Best?
- U.S. Department of Health and Human Services: Dietary Guidelines for Americans 2005
- Office of Dietary Supplements: Dietary Supplement Fact Sheet--Calcium
- International Osteoporosis Foundation: New Vitamin D Recommendations for Older Men and Women
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