According to Medline Plus, calcium is the most abundant mineral in the body, the majority of which resides in bone. In addition to maintaining bone health, calcium takes part in various chemical pathways in the body. Good dietary sources of calcium include milk, yogurt and cheese. Those who do not consume adequate amounts of calcium in their diet, such as lactose-intolerant individuals and vegans, may benefit from calcium supplementation. However, you should first speak with your doctor or dietitian before taking calcium supplements.
Forms
There are multiple forms of calcium supplements, and the form you choose may depend on your specific health condition. The two most common forms of calcium supplements contain either calcium carbonate or calcium citrate, according to the Office of Dietary Supplements. Both forms are generally adequate; however, persons with low stomach acid production should take calcium citrate, as stomach acid is required to facilitate absorption of calcium carbonate. Because stomach acid production typically decreases with age, elderly individuals would likely benefit from taking calcium citrate. For all individuals, calcium carbonate should be taken with food to maximize its absorption, while calcium citrate does not need to be taken with food.
Dose
According to the Office of Dietary Supplements, the adequate intake levels for calcium are 1,000mg for adult men and women up to 50 years of age, and 1,200mg for men and women over the age of 50. Depending on your level of calcium intake from food, you may benefit from calcium supplementation in the amount of 600 to 1,200mg per day. Calcium is best absorbed in smaller doses, however, and amounts over 500mg should be divided throughout the day to facilitate better absorption.
At-risk Groups
According to the Centers for Disease Control and Prevention, adequate calcium intake is necessary throughout life in order to ensure sufficient development of bone mass while young and to prevent excessive decline in bone mass during aging. Postmenopausal women are at particularly high risk for osteoporosis, as decreased production of estrogen leads to decreased calcium absorption and increased bone calcium loses.
Benefits
Calcium supplementation may help decrease bone loss and risk of osteoporosis, according to the Office of Dietary Supplements. Vitamin D and weight-bearing activity may also help reduce osteoporosis risk. There is also evidence that adequate calcium intake reduces risk of hypertension. Additionally, some evidence suggests that adequate calcium levels may decrease the risk of colorectal cancer.
Risks
Although there are many potential benefits from adequate calcium intake, excessive calcium levels may have detrimental effects. The maximum daily dose of calcium showing no adverse effects is 2,500 mg, according to the Office of Dietary Supplements. Exceeding this dose puts you at risk for kidney damage, along with reduced absorption of other minerals. Calcium supplementation can interfere with certain medications, as well.
Member Comments