Calcium Supplements – Benefits and Side Effects
Calcium supplements are recommended when we could not meet our daily calcium requirement through calcium rich foods. Usually 1000 mg of calcium is sufficient for adults up to 50 years of age.
After 50, we need 200 mg extra calcium to slow down loss of bone density and to lower the risk of fractures.
Benefits of calcium supplements
Calcium supplements could prevent osteoporosis. High levels of calcium in the body could lower the bad cholesterol levels in the blood. It could even treat symptoms of premenstrual syndrome.
Some studies suggest that adequate consumption of calcium could reduce obesity. Calcium is also good for the colon. According to some studies, calcium could reduce the risk of colon cancer.
Types of calcium supplements
Calcium supplements are usually available in the form of calcium carbonate and calcium citrate. The amount of elemental calcium in the calcium supplements vary according to the formulation of the dietary supplements. Usually, 40 percent of a calcium carbonate supplement comprises of elemental calcium.
Calcium citrate contains lesser elemental calcium. Coral calcium, which primarily comprises of calcium carbonate, is the richest source of elemental calcium. The human body could easily absorb the calcium present in coral calcium supplements.
Calcium citrate supplements are recommended for people with low level of stomach acid. The acid content of your stomach might fall when you use acid blockers for treating acid reflux and indigestion. To facilitate absorption of elemental calcium, calcium supplements should be taken with foods.
Calcium supplement side effects
Calcium supplements should be avoided by people on blood pressure medications and antibiotics. These dietary supplements tend to slow down absorption of these medications.
Prostate cancer patients should avoid calcium supplements. In a recent University of Auckland study, researchers have found that older women who took calcium supplements to prevent osteoporosis had a higher risk of cardiovascular diseases than women who obtained their daily calcium requirement from calcium rich diets.
To reduce the side effects of calcium supplements, health experts suggest consumption of supplements that combine calcium with vitamin D. Occasionally calcium supplements might cause constipation. Risk of side effects is lesser in supplements containing less than 500 mg of calcium.
