Most people understand the significance of calcium for strong bones and teeth. Furthermore, calcium is one of the key minerals for combatting osteoporosis.
While milk and dairy products are good sources of calcium, nondairy sources like leafy greens, fish, beans, nuts, and certain fruits also provide significant amounts. Antacids also contain calcium carbonate which is cheap and easily available.
?What is the best form of calcium to take
Calcium is best known for strengthening bones and teeth, but it also plays a vital role in circulation, hormones and muscles. You can find calcium-rich food sources like dairy products, dark-green leafy vegetables, legumes and fortified foods containing it – The Institute of Medicine recommends adults consume between 500-600 mg daily of calcium in supplement form such as calcium carbonate or citrate supplements.
Most people can tolerate calcium supplements without experiencing side effects; however, occasional gastrointestinal discomfort like gas and constipation may occur. When taking high doses, be sure to take them with food and consume plenty of fluids, particularly as this could help decrease stomach upset. It's advisable to check with a healthcare provider or pharmacist regarding potential drug-supplement interactions before beginning this course of medication.
Some research indicates that calcium from food and supplements may help lower the risk of preeclampsia, an extremely serious complication during late pregnancy. Unfortunately, other studies do not support this claim and show too much calcium could actually increase your risk for heart disease and kidney stones; for this reason it's wise to consult your healthcare provider or registered dietitian regarding how much and which form(s) of calcium you should consume.
?Should you take calcium and magnesium together
Calcium is an indispensable mineral for lifelong bone health. As we develop, calcium helps build bones; and helps reduce bone density loss as we age. Calcium also supports cells responsible for building bones while inhibiting those responsible for breaking them down.
Magnesium is an essential mineral for bone health, essential in calcium absorption. Magnesium suppresses parathyroid hormone and stimulates calcitonin, two essential hormones responsible for calcium absorption in your body. Furthermore, magnesium helps move calcium through your digestive tract into your bloodstream more easily.
Magnesium can be obtained in many foods like spinach, pumpkin seeds and almonds; you can also take magnesium supplements. However, certain medications and supplements may interfere with its absorption; examples include iron supplements, zinc tablets, antacids and fluoroquinolone antibiotics such as Cipro (ciprofloxacin), Gemifloxacin (Factive) and Moxifloxacin (Avelox).
Dean suggests to prevent such interactions from taking place, it is best to not take supplements containing drugs or minerals at the same time as magnesium, rather taking them at separate times throughout the day. Also it would be a good idea to consult your physician prior to starting any new supplements (especially ones combining calcium and magnesium), in order to get their advice as to whether these vitamins and minerals will interact with prescription or over-the-counter medicines you might already be taking.
?What type of calcium is best for bone density
Calcium is one of the body's most abundant minerals and essential for its healthy bones, muscles and nerves. Calcium also relaxes blood vessels to help control blood pressure levels; plus it acts as an enzyme co-factor.
As much calcium as possible should come from food sources; however, if certain medical conditions or dietary restrictions prevent you from meeting the daily requirement of 1,000 milligrams (mg), your healthcare provider may suggest calcium supplements instead.
Before choosing a supplement, read its label carefully to make sure that you're receiving sufficient amounts of elemental calcium. This information should be found on both its Nutrition Facts Panel and ingredient list.
Consider how well your body absorbs the calcium you take. Absorption depends on vitamin D and other essential nutrients; magnesium supplements should contain these for maximum calcium absorption.
Other strategies for increasing calcium intake include eating more dairy foods like milk, cheese and yogurt as well as dark-green leafy vegetables such as kale and turnip greens which contain less calories yet high amounts of calcium. You could also increase consumption of fish such as salmon and sardines; fortified cereals; nonfat milk alternatives or drinking calcium-fortified orange juice.
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