Calcium is an important mineral for bone health and the proper functioning of the heart, muscles, and nerves. Dairy products like milk, yogurt, and cheese are the best sources of calcium. A strict vegan diet, lactose intolerance, long-term steroid therapy, and digestive diseases increase the risk of calcium deficiency. Osteoporosis (weak bones), rickets (soft and weak bones) and osteomalacia (soft bones) are the conditions associated with calcium deficiency. Calcium supplements help maintain healthy calcium levels and prevent or treat bone-related issues.
Plant-based calcium supplements
Plant-based calcium supplements provide calcium derived from organic algae. High-quality supplements contain organic plant calcium blend and nutrients derived from plants. These are organic calcium supplements and are commonly consumed by vegans and those who have lactose intolerance.
Benefits of Calcium supplements
Calcium supplements for women and men are available to promote bone health, prevent calcium deficiency, protect bones, and improve bone mineral density.
National Osteoporosis Foundation mentions the importance of healthy calcium levels in preventing osteoporosis in children and adults. Calcium intake either in the form of food or supplements positively impacts people of all ages.
Intake of calcium and vitamin D is low among post-menopausal women. Calcium supplements when taken by menopausal women reduce bone loss and fracture risk. Hip bone density improves by taking a combination of calcium and vitamin D.
Calcium supplements are given to pregnant and lactating women who have a low dietary intake of calcium.
Calcium supplements for kid's health
Calcium supplements for kids are beneficial in the following ways:
These supplements are given to children with low calcium intake and conditions like celiac disease, inflammatory bowel disease, and bone disorders.
Calcium supplements for women's health
Calcium supplements for women are available to support women's health in many ways:
Calcium and Vitamin D Supplements
A combination of vitamin D and calcium supplements are used in managing osteoporosis to improve bone mass density and reduce the risk of fracture.
Frequently Asked Questions
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What is the difference between plant calcium and regular calcium?
Regular calcium is not obtained from plants but derived from limestone rock or chalk. It has a solid, flat architecture and lacks bone-supportive nutrients. Calcium carbonate, citrate, gluconate, and lactate are the different forms of calcium present in regular calcium supplements.
Plant calcium is obtained from algae (red marine algae called Lithothamnium Calcareum) and does not contain limestone or animal bones. It is porous and complex and is a part of a whole matrix of minerals organized in a natural honeycomb structure.
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How can vegans get 1000 mg of calcium a day?
There are two ways vegans can get 1000 mg of calcium daily:
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A well-planned diet including green leafy vegetables, broccoli, chickpeas, peas, beans, lentils, sesame seeds, nuts, kale, okra, etc. Calcium-fortified orange and soy drinks are also some of the additional choices.
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Plant-based calcium supplements or organic calcium supplements.
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How to take calcium citrate supplements for best absorption?
Calcium citrate supplements can be taken with or without meals because calcium citrate does not need food for its absorption. To increase the absorption of calcium citrate, the following tips can be done:
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Maintain healthy vitamin D levels for calcium absorption.
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Choose a calcium supplement that has vitamin D if your dietary intake is not enough to maintain vitamin D levels or you have vitamin D deficiency.
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If you are already taking a multivitamin, check its label for calcium and vitamin D.
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Choose calcium and magnesium supplements because magnesium is important for the absorption of vitamin D and calcium.
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What are the benefits of calcium supplements for pregnancy?
Pregnant women with calcium deficiency are at risk of pre-eclampsia (high blood pressure during pregnancy) so calcium supplements may be recommended by doctors to manage this condition. Calcium is also important to support the normal growth of the baby, bone formation, and development. Prenatal multivitamins contain calcium.
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What are the different types of calcium supplements for dogs available?
Chewables, tablets, combination, and powder forms of calcium supplements are available for dogs.
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How to prevent constipation from calcium supplements?
Calcium supplements cause constipation so the best way is to divide the doses and take them two times a day. Calcium supplements also contain magnesium because of its laxative effect and its ability to counteract constipation. Also, take these calcium and magnesium supplements with sufficient food and water.
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What are the different types of calcium supplements?
Calcium supplements contain different types of calcium like calcium carbonate, citrate, gluconate, lactate, etc.
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Is it okay to take calcium supplements every day?
Calcium supplements should be taken when your dietary intake is insufficient to meet the daily requirement. If you are taking calcium supplements, make sure the dosage is based on your needs. One should avoid taking high doses of calcium daily. A multivitamin also has some dosage of calcium. Based on your health status and requirements, you can either choose a calcium supplement or a multivitamin. Check with your healthcare provider regarding the best option available.
9. Who should take calcium supplements?
These are taken in the following situations:
10. Why is it better to take calcium at night? Is there a good time to take calcium supplements?
A study found that taking 500 mg of calcium in the morning and 1000 mg in the evenings suppresses bone resorption markers during both the day and night. So it can be said that calcium dosage and timing both are important while taking calcium supplements.
11. How to choose the best calcium supplements?
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Choose a reputable brand to get a high-quality calcium supplement
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Check the dosage of calcium. Choose based on your needs.
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Avoid choosing high-dosage supplements without doctors' recommendations.
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Check for GMP certification on the label
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Choose the form based on your convenience, liquid, powder, tablet, or chewable
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If you are not taking enough vitamin D right or daily sunlight, then you can choose a supplement containing a combination of vitamin D and calcium.
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Discuss with your healthcare provider about the best calcium supplement option you have.
12. Which form of calcium is best?
Calcium carbonate and calcium citrate are the best forms of calcium. Calcium carbonate has the highest amount of elemental calcium, it is taken with food and also well tolerated by the body. Calcium citrate is beneficial for those who have low levels of stomach acid. It can also be taken on an empty stomach and absorbed well by the body.
13. How to take calcium supplements?
There are two ways to get calcium: calcium supplements or multivitamins. If you are taking calcium supplements alone, the absorption of calcium is more when taken at a dose of 500 mg or less. If you are taking a higher dosage, it can be divided into two parts to be taken twice daily instead of taking it altogether at one time.
14. What is the best way to take calcium if it causes constipation or bloating issues?
The best way to take calcium supplements and prevent side effects are:
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Divide the doses into parts like 1000 mg can be divided into 2 parts of 500 mg each.
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Take them with meals
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Do not take high doses
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Take the dosage recommended by doctors
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Change the calcium form to calcium carbonate or calcium citrate.
15) Is it okay to take calcium supplements every day?
Calcium supplements should be taken when your dietary intake is insufficient to meet the daily requirement. If you are taking these, make sure the dosage is based on your needs. One should avoid taking high doses of calcium daily. A multivitamin also has some dosage of calcium. Based on your health status and requirements, you can either choose a calcium supplement or a multivitamin. Check with your healthcare provider regarding the best option available.
16) Who should take calcium supplements?
These are taken in the following situations:
17) What are the different types of calcium supplements?
Calcium supplements contain different types of calcium like
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calcium carbonate, citrate, gluconate, lactate, etc.
18) Why is it better to take calcium at night? Is there a good time to take calcium supplements?
A study found that taking 500 mg of calcium in the morning and 1000 mg in the evenings suppresses bone resorption markers during both the day and night. So it can be said that calcium dosage and timing both are important while taking calcium supplements.
19) How to choose the best calcium supplements?
-
Choose a reputable brand to get a high-quality calcium supplement
-
Check the dosage of calcium. Choose based on your needs.
-
Avoid choosing high-dosage supplements without doctors' recommendations.
-
Check for GMP certification on the label
-
Choose the form based on your convenience, liquid, powder, tablet, or chewable
-
If you are not taking enough vitamin D right or daily sunlight, then you can choose a supplement containing a combination of vitamin D and calcium.
-
Discuss with your healthcare provider about the best calcium supplement option you have.
20) Which form of calcium is best?
Calcium carbonate and calcium citrate are the best forms of calcium. Calcium carbonate has the highest amount of elemental calcium, it is taken with food and also well tolerated by the body. Calcium citrate is beneficial for those with low stomach acid levels due to easy absorption. It can also be taken on an empty stomach and absorbed well by the body.
21) How to take calcium supplements?
There are two ways to get calcium: calcium supplements or multivitamins.
-
If you are taking calcium supplements alone, the absorption of calcium is more when taken at a dose of 500 mg or less.
-
If you are taking a higher dosage, it can be divided into two parts to be taken twice daily instead of taking it altogether at one time.
22) What is the best way to take calcium if it causes constipation or bloating issues?
The best way to take calcium supplements and prevent side effects are:
-
Divide the doses into parts like 1000 mg can be divided into 2 parts of 500 mg each.
-
Take them with meals
-
Do not take high doses
-
Take the dosage recommended by doctors
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Change the calcium form to calcium carbonate or calcium citrate.
