What is the most recommended calcium supplement?

Calcium is an essential mineral that must be obtained through food. A healthy person does not need to take a calcium supplement. But if you have been diagnosed with osteoporosis or a disorder that makes it difficult to absorb the mineral, they can prescribe it. In that case, it is important choose the most effective and healthy presentation.

When is it necessary to take a calcium supplement?

Most people who take calcium do so because they have received a osteoporosis diagnosis (loss of bone mass, which increases the risk of fractures).

Another reason is that it follows a long-term treatment with corticosteroids, which are used to treat inflammation, but which may promote the elimination of calcium.

The celiac disease and inflammatory bowel disease may reduce the ability to assimilate calcium, which may require an increase in intake.

In these cases, a calcium supplement helps to cover the needs, together with the contribution of food. If there is no justifiable reason, calcium supplements should not be taken because a excess ore It can promote kidney and cardiovascular diseases, among others.

What is the most recommended calcium presentation?

There are several calcium compounds that can be used as supplements, each with their advantages and disadvantages:

Calcium carbonate. It is the cheapest, but it is also the one most often associated with a side effect, constipation. Its absorption rate is not the highest and requires the stomach to produce plenty of acids. It is used as a coloring food additive with the code E170.Marine coral. It is the crushed powder of fossilized marine coral, collected from mines outside the sea. It contains calcium carbonate and small doses of many other minerals and trace elements, which can make it nutritionally interesting. However, so far there are not many studies that show a different behavior to other forms of calcium carbonate.Calcium citrate. It is the best absorbed, does not require a high level of stomach acid and it is not necessary to take it with a meal. It is especially recommended for people over the age of 50 who suffer from heartburn, inflammatory bowel disease, and other disorders that hinder the absorption of the mineral. It is also indicated for patients taking calcium channel blocking drugs. On the other hand, this is the form of calcium recommended by Dr. Andrew Weil, from the University of Arizona, and one of the most recognized authors of natural and integrative medicine. The disadvantage of this supplement is that its price is higher than that of carbonate.Calcium citrate-malate. There are conflicting studies as to whether it is absorbed more or less than calcium carbonate or calcium citrate. On the other hand, it is expensive compared to other presentations and bulky: to reach the indicated dose, more or larger pills must be taken.Calcium gluconate. It contains little elemental calcium, so large doses are required to achieve significant absorption. It is used as an injection in some emergency medical treatments.Calcium lactate. This form of calcium is the one found in cheese, for example. It is also used as an acidity regulating additive (E327). As a supplement, it is better absorbed than calcium carbonate, but worse than citrate.

In what dosage and when should the supplement be taken?

European health authorities recommend that food provide a dose of 950-1,000 mg of calcium per day. But the absorption of this calcium depends on the foods that provide it and the rest of the foods that make up the usual menus. For example, excess sugar favors the elimination of calcium.

The objective of the supplement is to complement the dietary intake. Most commonly, supplements are taken in small doses (500 mg or less of elemental calcium) along with meals. Only calcium citrate is effectively absorbed even when taken between meals. The dose you need must be specified by the doctor.

It is important to understand that “more is not better”. A high dose of calcium, above the needs, will not improve the condition of the bones and may have undesirable side effects at the metabolic level. So if you’re taking a supplement, don’t choose calcium-fortified foods or increase your servings of dairy products.

It may be advisable to combine the calcium supplement with other nutrients such as vitamin D and magnesium, that favor its assimilation and fixation in the bones. Before deciding, according to the doctor, for these presentations, it is advisable to carry out an analysis to determine the levels of vitamin D in the blood.

In general, calcium supplements do not cause bothersome side effects. Flatulence, constipation or bloating are rarely experienced. If you notice discomfort, you can try another presentation or another brand.

Keep in mind that the choice of one form or another of calcium also depends on whether you take medications to control blood pressure, synthetic thyroid hormones, antibiotics, or calcium channel blockers (used in cases of hypertension, angina pectoris, and cardiac arrhythmia). In this situations It is the doctor who must decide what type of supplement is more suitable.

Foods rich in calcium

If you haven’t been prescribed a calcium supplement but you’re concerned about whether you’ll be getting adequate amounts of it, remember what they are foods richest in calcium and include some of them daily in your menus.

In addition to dairy products, they are abundant in calcium plant foods such as kale and other cabbages, Nuts such as almonds, seeds such as sesame, tofu (especially curdled with calcium salts) and legumes (especially chickpeas and beans).