Calcium

The Importance of Calcium in Maintaining Bone Strength

Calcium supplements may be recommended for those in need of therapeutic benefits for bone health. However, Calcium is naturally abundant in dairy products like milk, cheese, and yogurt, and you can also find calcium in appreciable quantities in a variety of plant foods, such as:

• Almonds
• Beans
• Chia Seeds
• Leafy Green Vegetables
• Okra
• Sesame seeds
• Soymilk & Tofu
• Sunflower Seeds
• Sweet Potatoes

As the most abundant mineral in the body, calcium is critical for building strong bones and teeth, which isn’t surprising when you consider that 99% of the calcium in the body is stored in bone tissue. Research has shown that taking calcium supplements reduces bone turnover by about 20% and is directly associated with a reduction in post-menopausal bone loss and the risk of fractures.

Beyond helping us build and maintain a strong skeleton, calcium is also required to regulate heart rhythms, promote proper muscle and nerve function, regulate blood pressure and cholesterol levels, and participate in myriad nerve signalling functions throughout the body. Calcium supplements, along with Cal-Mag (calcium and magnesium supplements), are among the most widely used nutritional supplements and are most often recommended or prescribed to bolster bone health and prevent bone loss later in life.

Key Health Benefits of Calcium for Bones

• Helps Build And Maintain Strong Bones And Teeth
• Helps Prevents Bone Loss/Osteoporosis
• Promotes Optimal Muscle & nerve Function
• Supports Heart Health

Identifying Who Needs Calcium Supplements for Bone Health

Those who find it challenging to obtain the recommended amounts of calcium via diet alone may benefit from a quality calcium supplement. Calcium is also commonly recommended in menopausal and postmenopausal women to improve bone health and prevent osteoporosis.

Choosing the Right Calcium Supplement for Your Needs

Potency

Calcium supplements come in all sorts of shapes and sizes and a range of potencies, anywhere from 250 to 600 mg per dose. Refer to the end of this article for the recommended daily intake for your age group.

Forms

Calcium supplements are typically lab-made and offered in combination with another molecule. Some of the most common include calcium carbonate, calcium citrate, calcium lactate, and many others. Each form of calcium offers its percentage of elemental calcium (the amount of calcium the body can actually use) and its distinct bioavailability and absorption potential. For instance, while calcium carbonate offers the highest percentage of elemental calcium, it is also tougher to digest and needs to be taken with food to be absorbed. Specific forms of calcium can also be difficult on the stomach, while others have little impact on the GI tract.

If you're new to calcium supplements, you'll need to do some investigative work to find the right calcium for your unique needs. You can also speak to the knowledgeable staff at your favourite online supplement retailer for a bit of guidance.

Formats

Calcium supplements conveniently come in tablets, capsules, liquids, powders, chewable, and gummy formats.

Concluding Insights on Calcium Supplements for Stronger Bones

The Recommended Daily Intake (RDI) of calcium is as follows:

• 1,000 mg daily for adult men and women up to age 50
• 1,200 mg daily for adults over 50
• Children need between 200–700 mg daily, depending on age, while teens need about 1,300 mg daily to promote strong bones and teeth
• Pregnancy and lactation typically call for 1,200 - 1,400 mg daily 

Calcium is best absorbed when it's taken in smaller doses (a maximum of 500 mg at a time); dividing your total daily amount into smaller doses and taking these with food will enhance absorption.