However, they may have drawbacks and even health risks, including raising the risk of heart disease (1).
This article explains about calcium supplements, including who should take them, their health benefits and potential risks.
Why Do You Need Calcium?
In the bloodstream, it’s used to send nerve signals, release hormones like insulin and regulate how muscles and blood vessels contract and dilate (2).
It’s important to the point that on the off chance that you don’t get the suggested sum in your diet, your body will take it from your skeleton and teeth to utilize somewhere else, debilitating your bones.
So what amount of calcium do you require every day?
The following are the present proposals from the Institute of Medicine, by age (2):
- Women 50 and younger: 1,000 mg per day
- Men 70 and younger: 1,000 mg per day
- Women over 50: 1,200 mg per day
- Men over 70: 1,200 mg per day
There are also recommended upper limits for calcium intake. The cap is 2,500 mg per day for adults up to age 50 and 2,000 mg per day for adults over 50 (2).
It’s possible to get sufficient amounts through your diet. Foods that contain it include dairy products, certain leafy greens, nuts, beans and tofu.
In any case, individuals who don’t eat enough calcium-rich foods might think about taking supplements .
Base LINE: Your body uses calcium to make strong bones, send nerve banners and contract muscles. While it’s possible to get enough of it in your diet, a couple of individuals may need to consider supplements.
Who Should Take Calcium Supplements?
At the point when your calcium intake is insufficient, your body will expel calcium from your bones, making them feeble and fragile. This can come about in osteoporosis.
Since ladies are at a higher danger of osteoporosis, numerous specialists suggest that they take calcium supplements, particularly in the wake of achieving menopause.
Along these lines, more seasoned ladies are considerably more liable to take calcium supplements.
On the off chance that you don’t get the prescribed sum through your diet, supplements can help fill the hole.
You may in like manner consider calcium supplements if you:
- Take after a vegetarian consume less calories.
- Have a high-protein or high-sodium consume less calories, which may make your body discharge more calcium.
- Have a wellbeing condition that constrains your body’s capacity to retain calcium, for example, Crohn’s illness or fiery gut ailment.
- Are being treated with corticosteroids over a drawn out stretch of time.
- Have osteoporosis.
BOTTOM LINE:Calcium supplements may benefit the individuals who are not getting enough calcium from sustenance and ladies who have achieved menopause.
The Benefits of Calcium Supplements
Calcium supplements may have a few medical advantages.
They May Help Prevent Bone Loss in Postmenopausal Women
After menopause, ladies lose bone mass because of a decrease in estrogen.
Fortunately, supplements may help. A few examinations have recommended that giving postmenopausal ladies calcium supplements — more often than not around 1,000 mg for each day — may lessen bone misfortune by 1– 2% (3).
The impact is by all accounts most noteworthy in ladies with low calcium admissions and amid the initial two years of taking supplements.
Furthermore, there doesn’t appear to be any extra advantage to taking bigger measurements(4).
They May Help With Fat Loss
Studies have related low calcium consumption with a body mass index(BMI) and high body fat ratio (5).
A recent report inspected the impacts of giving an every day 600-mg calcium supplement to overweight and large undergrads with low calcium intakes.
The examination found that those given a supplement containing 600 mg of calcium and 125 IUs of vitamin D lost more muscle to fat proportion on a calorie-compelled diet than the general population who did not get the supplement (6).
It’s regularly prescribed to take vitamin D with calcium, since it enhances its retention.
Calcium May Help Lower the Risk of Colon Cancer
As per one substantial investigation, calcium from dairy items and supplements may bring down the danger of colon cancer (7).
A prior survey of 10 contemplates found similar results (8).
Supplements May Help Improve Metabolic Markers
A few examinations have recommended that taking calcium supplements may enhance metabolic markers, particularly when taken with vitamin D.
In a current report, 42 pregnant women took supplements containing calcium and vitamin D. A couple of their metabolic markers improved, including heartbeat and markers of disturbance (9).
Other research has shown that the children of ladies who took calcium supplements while pregnant have bring down pulse at age seven than the children of moms who did not take them (10).
In a current report, in excess of 100 overweight, vitamin D-inadequate ladies with polycystic ovary disorder (PCOS) were given either a calcium and vitamin D supplement or fake treatment pill.
However, different investigations have shown no enhancements in the metabolic profiles of calorie counters who took supplements containing both calcium and vitamin D (6).
.Base LINE:Studies have connected taking calcium supplements with a lower danger of colon growth and circulatory strain, and also fat misfortune and increments in bone thickness.
Possible Dangers of Calcium Supplements
Late research proposes that calcium supplements may, truth be told, cause some medical issues. Notwithstanding, the proof is mixed.
They May Increase Risk of Heart Disease
Maybe the most dubious proposal about calcium supplements is that they may build the danger of a few kinds of coronary illness, including heart attack and stroke.
More convincing research is expected to decide the impact of calcium supplements on heart health.
High Levels May Be Linked to Prostate Cancer
Abnormal amounts of calcium might be connected to prostate tumor, despite the fact that the examination on this connection is likewise clashing.
In any case, a randomized controlled examination that gave 672 men either a calcium supplement or fake treatment consistently for a long time showed that members did not have an expanded danger of prostate tumor.
Actually, members who took the supplement had less instances of prostate cancer (21)
Other research has recommended that dairy products may be the guilty party. A survey of 32 articles announced that devouring dairy items — however not calcium supplements — was connected to an expanded danger of prostate malignancy (26).
Risk of Kidney Stones May Increase
There is some proof that calcium supplements increment the danger of kidney stones.
One investigation gave in excess of 36,000 postmenopausal ladies either a day by day supplement containing 1,000 mg of calcium and 400 IU of vitamin D or a fake treatment pill.
The outcomes showed that the individuals who took the supplement had an expanded danger of kidney stones (27).
Besides, while supplement clients in the examination encountered a general increment in hip bone thickness, they didn’t have a lower danger of hip fractures.
Devouring in excess of 2,000 mg of calcium daily from your diet or supplements is likewise connected to an expanded danger of kidney stones, as per the Institute of Medicine (2).
Different sources say that the danger of kidney stones increments when calcium consumption surpasses 1,200– 1,500 mg for every day(28).
High Levels of Calcium in Your Blood
Having excessively calcium in your blood prompts a condition called hypercalcemia, which is described by numerous negative manifestations, including stomach pain, sickness, fractiousness and depression.
It can be caused by a few things, including lack of hydration, thyroid conditions and taking abnormal amounts of calcium supplements.
Unreasonable vitamin D supplements may likewise prompt hypercalcemia by urging your body to assimilate more calcium from your diet.
BOTTOM LINE:Calcium supplements may expand the danger of coronary illness and prostate cancer, despite the fact that the connection is misty. To a great degree elevated amounts of calcium from any source may have negative health impacts.
Things to Consider When Taking Calcium Supplements
In the event that you take calcium supplements, there are a few components you ought to know about.
How Much Should You Take?
Calcium supplements can help fill the hole between how much calcium you get in your diet and the amount you require every day.
Keep in mind, the prescribed sum for most grown-ups is 1,000 mg for each day and increments to 1,200 mg for every day for ladies more than 50 and men more than 70.
In this way, in the event that you ordinarily just get around 500 mg for every day through sustenance and need 1,000 mg for each day, at that point you can take one 500-mg supplement day by day (28).
However, pick your dosage wisely. Taking in more calcium than you need can cause issues (29).
You May Need to Split up the Dose
It’s vital to check the measure of calcium in the supplement you choose.
Your body can’t retain large doses of it without a moment’s delay. Specialists prescribe taking close to 500 mg at any given moment in supplement form (1).
Make a point to tell your specialist and drug specialist in the event that you are taking calcium supplements, since they can meddle with how your body forms certain prescriptions, including anti-infection agents and iron.
Calcium likewise contends with press, zinc and magnesium for absorption.In the event that you are inadequate in any of those minerals and furthermore need to take calcium supplements, take a stab at taking them between meals (30).
This way the calcium is less inclined to hinder the assimilation of the zinc, iron and magnesium that you expend in your meal.
Dangers of Too Much Calcium
Keep in mind, you just need 1,000– 1,200 mg of calcium every day. There’s no advantage to taking more than that. Truth be told, you could encounter issues in the event that you do
Issues incorporate stoppage, hypercalcemia, calcium development in a bad position engrossing iron and zinc(2).
BOTTOM LINE:When you’re taking calcium supplements, it’s essential to think about the sort, sum and whether they may interface with different medications you take.
Different Types of Calcium Supplements
Calcium supplements come in various structures, including tablets, containers, bites, fluids and powders.
One key distinction between these sorts of supplements is the form of calcium they contain.
The two fundamental structures are:
- Calcium carbonate
- Calcium citrate
These two structures contrast in how much basic calcium they contain and how well they’re retained. Natural calcium refers to the measure of calcium that is available in the compound.
This is the least expensive and most generally accessible form. It contains 40% essential calcium and along these lines as a rule conveys a great deal of calcium in a little serving.
Be that as it may, this form will probably cause side effects, for example, gas, swelling and blockage. It is prescribed that calcium carbonate be taken with sustenance for ideal absorption (30).
This form is more costly. Twenty-one percent of it is natural calcium, which means you may need to take more tablets to get the measure of calcium you require.
However, it’s more effectively consumed than calcium carbonate and can be taken with or without food.
Calcium citrate is the form suggested for individuals with bad tempered gut disorder.
It’s additionally the better decision for those with low levels of stomach corrosive, a condition normal among more seasoned individuals and those taking prescriptions for indigestion (30).
BOTTOM LINE:The two fundamental types of calcium supplements are calcium carbonate and calcium citrate. Calcium carbonate should be taken with food and is less powerful in the event that you have low levels of stomach acid.
Food Sources of Calcium
It’s best to get nutrients from sustenance as opposed to supplements.
By the by, on the off chance that you believe you’re not getting enough calcium in your diet, think about eating a greater amount of these food:
- Dairy, including milk, cheddar and yogurt
- Canned fish with bones,for example, salmon or sardines
- Certain verdant greens including collard greens, spinach and kale
- Edamame and tofu
- Beans and lentils
- Braced sustenances and beverages
BOTTOM LINE:Y.You can get all the calcium you require every day from food. Calcium-rich foods incorporate yogurt, certain verdant greens, tofu and canned fish.
Take Home Message
Calcium supplements can help individuals who are in danger of osteoporosis, and also the individuals who don’t get enough calcium in their diet.
While some examination proposes a connection between calcium supplements and coronary illness, the connection isn’t clear.
However, it is realized that getting more than the prescribed measure of calcium from any source may bring up your danger of kidney stones.
Calcium supplements are presumably fine in little measurements, yet the most ideal approach to get calcium is from food. Endeavor to fuse an assortment of calcium-rich sustenances in your diet, including non-dairy sources.