Calcium is an important nutrient that our bodies require for regular functions, such as fluid balance, and also to strengthen and protect our bones and teeth. Osteoporosis is a disease that causes a deterioration of the bones. Calcium supplements often are recommended by doctors to help prevent and treat osteoporosis. There are several different types of calcium supplements, and they are not all equally effective.
What Is Osteoporosis?
According to the American Dietetic Association (ADA), osteoporosis is not something that you can feel as it's happening. The ADA states that osteoporosis usually affects people over age 50 and affects more women than men. With osteoporosis, the bones gradually become weaker and weaker until they become so delicate that they can be fractured easily or broken. It is important to catch and treat osteoporosis early.
Recommended Calcium Intake
Calcium is an important nutrient that can prevent and reduce the severity of osteoporosis because calcium strengthens the bones. The ADA recommends adults age 19 to 50 get at least 1,000 mg of calcium daily and that adults older than 50 get 1,200 mg of calcium or more each day. This recommendation can be met in the form of food or supplements.
Types of Calcium Supplements
Several different forms of calcium supplements are available for purchase. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIAMS), calcium supplements can be purchased in the form of calcium carbonate, calcium phosphate and calcium citrate. NIAMS explains that all three forms of calcium supplement are compounds of calcium because calcium cannot be put into a pill form as an element. There are also supplements that contain a combination of forms, such as calcium carbonate and calcium citrate.
Absorption of Supplements Vs. Foods
The calcium that comes from the food you eat is absorbed at a slightly better rate than the calcium you take in supplement form, according to the ADA. It also states that a benefit of foods over supplements is that foods also offer other bone-building nutrients, such as vitamin D and magnesium. Some people cannot get enough calcium from the foods they eat, so they need to supplement their diet with a calcium pill.
Best Type of Calcium Supplement
According to NIAMS, neither calcium carbonate, calcium phosphate or calcium citrate is necessarily better in preventing and treating osteoporosis. The organization explains that the best calcium supplement depends on several factors. NIAMS recommends buying a calcium supplement that is pure and not refined, as identifiable by a United States Pharmacopeia (USP) label on the bottle. It also states that chewable and liquid supplements absorb better by the body than pills. Calcium is best absorbed throughout the day rather than all at once, NIAMS says, so instead of buying a pill that contains 1,000 mg of calcium, take a supplement with 500 mg of calcium twice a day.
