Overview for Calcium supplements

 

Introduction

It is common knowledge that calcium is usually recommended for bone health. But how much do we really know about Calcium supplements? And what should a person look out for when taking a calcium supplement for the first time?

 

Calcium, which is an element in the Periodic table, is a naturally occurring mineral that is often understood to strengthen one’s bones. Calcium is also needed in the heart, nerves and blood-clotting systems.

 

It is commonly found in our diet, such as diary products. Hence for most people, a well-balanced diet is often sufficient to meet the required amount.

 

[1]

 

 

Recommended Intakes

According to guidelines, the below are the recommended daily allowances (RDAs) for Calcium[2]:

Age	Male	Female
0-6 months	200 mg	200 mg
7–12 months	260 mg	260 mg
1–3 years	700 mg	700 mg
4–8 years	1,000 mg	1,000 mg
9–13 years	1,300 mg	1,300 mg
14-18 years	1,300 mg	1,300 mg*
19 – 50 years	1,000 mg	1,000 mg*
51–70 years	1,000 mg	1,200 mg
>70+ years	1,200 mg	1,200 mg

* For those who are pregnant or lactating, the RDA for Calcium is 1,300mg for 14-18 years old and 1,000mg for those who are 19 – 50 years old.

 

As seen in the table above, those who are at risk of having low levels of Calcium are postmenopausal women (women 50 – 70 years old), as their lower levels of estrogen increases their risk of osteoporosis and fractures. Additionally since dairy products such as milk and eggs are rich in Calcium, those who avoid dairy products are also at risk of low levels of Calcium.

 

It is important to take the right amount of Calcium, not too low or too much. Hypocalcemia (low levels of Calcium in the blood) often leads to osteoporosis, which is characterised by weak bones and higher chance of falling. Common reasons of low calcium absorption are low Vitamin D levels, use of certain long-term medications (such as proton pump inhibitors) and low Magnesium levels.  Hence, it is common to see Calcium supplements being formulated with Vitamin D.

 

However, consuming too much of Calcium isn’t a good thing too. Hypercalcemia (high levels of Calcium in the blood) might lead to abnormal rhythms in the heart (aka arrhythmias), which might lead to further complications.

 

How to take

It is important to follow the instructions on the product label, or to take according to the advice of your healthcare professional. The general advice are as follows[3]:  

1. Calcium supplements should be taken with food to increase absorption.
2. Avoid taking caffeinated drinks like coffee or soda with the supplement as it might reduce the absorption.

Some common side effects of calcium supplements are constipation, gas and stomach bloating. Calcium supplements might interact some of your chronic medications, so it is important to speak to your doctor or pharmacist before starting.

 

You might ask, are all Calcium supplements made the same? Unfortunately, not all Calcium supplements are made the same. Hence it is important to choose the right supplement for you. There are 2 main forms of Calcium in our store: Calcium Carbonate and Calcium Lactate.

 

Firstly, the amount of elemental Calcium in the 2 different salts are different. Calcium Carbonate is 40% calcium by weight whereas Calcium Lactate is 13% Calcium by weight. It is important to convert to the equivalent amount of elemental Calcium during dosing.

 

Secondly, individuals who are risk of low Vitamin D levels would benefit from a combination product of Calcium and Vitamin D.

 

Thirdly, calcium carbonate is often regarded as the most constipating[4].  If the side effects are intolerable, you might want try different brands or Calcium salts to see which ones is tolerable.

 

References:

1. https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
2. https://www.webmd.com/vitamins-and-supplements/calcium
3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097
4. https://www.istockphoto.com/photo/foods-rich-in-calcium-gm1071640080-286778418

 

[1] https://www.istockphoto.com/photo/foods-rich-in-calcium-gm1071640080-286778418

[2] https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

[3] https://www.webmd.com/vitamins-and-supplements/calcium

[4] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/calcium-supplements/art-20047097