Our top 10 list of calcium supplements is organized to reflect what you most value in your supplements. Increased bone density from a calcium supplement is great, but does it translate into a reduction in osteoporosis-related fractures? This is not a concern, as vitamin D can be taken in much higher doses without any ill effects. Q: Who is at risk for calcium deficiency? more calcium equals fewer kidney stones (15). It has the benefits of being inexpensive, though it relies on stomach acid to make the calcium biologically available. This means that a person may need to take it more frequently. These dosage recommendations come from large, well-designed scientific studies on treating and preventing osteoporosis. These include: If a person’s body has difficulty absorbing calcium, they may benefit from reducing their intake of foods and beverages that contain these substances. Other calcium supplements need to be divided up into smaller doses throughout the day; otherwise, the calcium passes through your body too quickly and not all of it is absorbed.The slow release formulation obviates this problem.The supplement uses a bi… Best Calcium Supplements. Just drink milk for strong bones, right? You do need to take it several times a day for optimal absorption. However, there were still over two million men over 50 in the United States who have osteoporosis (8). For these people, the potential risks need to be weighed against the potential benefits for bone health. For most people, calcium supplements are good, not bad. Not only that, it can hold its own in the analytical lab, too. When it comes to what kind of calcium supplement to take and what dosage you should aim for, there are some pretty solid guidelines that can be found in the scientific research. Next, we examined which supplements actually contained the label-claimed amounts of calcium and, when available, vitamin D. We used results from independent laboratory testing to compare how supplements stacked up, and cut the supplements whose actual micronutrient content was vastly different than what was claimed on the label. It also meets the same quality and manufacturing standards as their Calcium Carbonate Powder. Calcium supplements are primarily useful for people looking to retain or improve their bone mass, as well as prevent fractures related to low bone density. Athletes in training might be at a greater risk for stress fractures in their legs if they aren’t getting enough calcium. No one at Medical News Today, including the writer, has tried these products. Strive to incorporate a variety of calcium-rich foods in your diet, including non-dairy … Calcium supplements have a well-demonstrated record of increasing bone density and decreasing fracture risk in older adults. Some people may not be able to get enough calcium from their diet, in which case they may benefit from taking a supplement. Calcium supplements … In terms of its reported versus actual content, Solgar has some discrepancies. Did they contain a lot of fillers and binders? The citrate form of calcium appears to be absorbed more effectively, as demonstrated by a 1988 study by Jean A. Harvey, Margaret M. Zobitz, and Charles Y.C. Notably, this supplement also includes some of the same binders used in Citracal’s extended release formulation—it’s likely that this product also has a slow-release effect, which is what allows it to have more calcium per tablet than other supplements. Calcium carbonate is the more common of the two main types of calcium supplements. The only downside? Finally, to avoid disrupting your iron metabolism, try not to take your calcium supplement at the same time as meals that are high in iron. Look for a high-quality calcium supplement, ideally that uses calcium citrate as its mineral source, and definitely check to make sure your supplement includes a substantial amount of vitamin D as well. Athletes in training might be at a greater risk for stress fractures in their legs if they aren’t getting enough calcium. A: Calcium supplementation can be tricky to get right, because your body’s ability to actually absorb calcium is limited by a number of factors. It is important to choose a supplement that contains the right amount of calcium for a person’s age. It is important to note that this product does not provide specific dosage recommendations, since calcium needs vary significantly from person to person. Be sure not to take your calcium supplement at the same time as an iron supplement, though, since calcium can inhibit iron absorption. The first is older adults (particularly women) who already know they have low bone density. The calcium in supplements is found in combination with another substance, typically carbonate or citrate. According to the manufacturers, this form of calcium is easier to absorb than calcium alone. Best calcium overall: Citracal Calcium +D3 Slow Release. This article lists four high quality options to consider. hese findings, while tenuous, suggest that you might want to talk to your doctor if you know you are at a high risk for heart disease, or a high risk for kidney stones, before taking a calcium supplement. On the other, a 1998 study by researchers in South Carolina, Minnesota, and Pennsylvania found that high levels of calcium intake reduced the rate of heart disease in postmenopausal women (17). Calcium citrate can be a better source of calcium because it does not require stomach acid to become bioavailable and does not neutralize the acidity of your stomach. The best supplements have a good ratio of calcium to magnesium and contain the forms of each mineral that are easiest for your body to absorb and least likely to cause side effects. According to independent lab testing, each tablet contains a 28% excess of calcium and an 11% excess of vitamin D. GNC Calcium Plus is a good choice if you’re primarily looking for a solid dosage of calcium and vitamin D at a low cost per-dose, without any extra frills like plant-derived calcium, a slow-release formula, or other minerals like zinc. Each capsule provides a pretty-standard 250 mg of calcium, 125 mg of magnesium, and 6 mg of zinc. Calcium is an essential nutrient for strong, healthy bones and teeth. A: Vegans, vegetarians, and people with either a milk allergy or lactose intolerance face a much higher risk of calcium deficiency, because dairy is the biggest source of calcium in most people’s’ diets. Best calcium for better sleep: Nature Made Calcium with Vitamin D. When taking calcium for sleep, rapid absorption is key for maximum benefits. It has the benefits of being inexpensive, though it relies on stomach acid to make the calcium biologically available. Each tablet provides 250 mg of calcium, 40 mg of magnesium, and 5 mg of zinc. People who suspect that they have a calcium deficiency should speak to a healthcare provider, if possible. Differing from the alkaline qualities of calcium carbonate, calcium citrate has an … how often they took the supplement—was associated with a 24% lower risk of fracture, meaning that sticking to your supplementation schedule pays big dividends. Calcium carbonate and calcium citrate are available over the counter. They also ensure Food and Drug Administration (FDA) compliance. Shop now at Amazon. Calcium supplementation can prevent osteoporosis-related fractures in both men and women. A study on female Navy recruits, who experience a high rate of stress fractures because of the demands of basic training, put this idea to the test (12). Nature Made Calcium 500 mg Tablets with Vitamin D, 130 Count. Here’s our process. However, if you are looking for a more specialized product or prefer taking your supplements in chewable or powder form, there are a variety of other effective calcium supplements … A person can use this powder in the same way as the calcium carbonate powder, adding it to juices to take with a meal. The next category of people who can benefit from a calcium supplement are middle-aged adults who want to ensure they maintain their already-strong bone density. For these users, combining calcium supplementation with regular exercise is a good way to maintain strong bones throughout adulthood. Each tablet contains 310 mg of calcium and 200 IU of vitamin D.  The only other ingredients are vegetable-based binders and stabilizers. Each has benefits and downsides. Best calcium for bone health: Bluebonnet Calcium Citrate and Vitamin D3. Vegans, vegetarians, and people with either a milk allergy or lactose intolerance face a much higher risk of calcium deficiency, because dairy is the biggest source of calcium in most people’s’ diets. To make the top five, a product had to offer at least 200 IU of vitamin D. We based this on research that demonstrates that calcium supplementation is more effective when accompanied by at least 800 IUs per day of vitamin D supplementation. In the study, published in the Journal of Bone and Mineral Research, over 5,000 female Navy recruits were recruited and randomly assigned to either a control group, which received a placebo supplement, or a calcium and vitamin D group, which took 2000 mg of calcium and 800 IU of vitamin D per day. Answer: There are many types of calcium supplements, including calcium carbonate, calcium citrate, calcium gluconate, and others.Calcium exists as a compound, that's why it is found in these forms. These hormonal changes can also start to induce bone loss, so the need for calcium in these women is particularly acute. This can get tricky, though, because calcium supplements that use calcium carbonate ought to be taken with food. You might term Solaray’s approach to calcium supplementation as the “maximalist” strategy. Fortunately, this too is a highly-researched question, and the answer appears to be a yes. The ODS suggest that people get the following amounts of calcium in their diet each day: People below the age of 18 who are pregnant or breastfeeding need 1,300 mg of calcium per day. This means that every aspect of the company’s manufacturing process adheres to strict quality standards. It’s a good pick if you care a lot about a variety of mineral sources, but most users will be better-suited by other supplements. A person may be able to get enough calcium from food alone. Though it’s a long and technical chemical name, it’s a nontoxic plant-derived compound that forms a gel when it comes into contact with water. Nature Made Calcium contains 600 mg of calcium and 400 IU of vitamin D, along with several binders and stabilizers in each softgel. For osteoporosis, you want to look for three primary characteristics in a calcium supplement. This was the finding in a 1993 study published by Gary C. Curhan and other doctors at Harvard School of Public Health; a prospective study of 45,000 men aged 40 to 75 found that calcium intake was inversely related with the risk of kidney stones, i.e. Girls in adolescence are also affected by calcium deficiency, which is particularly serious considering the importance of high calcium intake on building bone density during adolescence. Moreover, the risk of having a bone fracture decreased significantly. Calcium is probably best known for strengthening bones and teeth. You should also eat … Where to buy: $49.93, Amazon. Vitamin D enhances calcium … Some fortified foods, like breakfast cereals, also contain calcium, but it’s added in a low-cost supplemental form, not a naturally-occurring form. The effect is high enough that iron absorbed from a cheeseburger is significantly less than a hamburger without cheese, so you definitely don’t want to discount the interactions between calcium and iron. Calcium supplements may cause adverse effects — such as gas, bloating, or constipation — for some people. Now, let’s get started reviewing the best calcium supplements for pregnancy. Independent testing has verified that it contains within 2.5% of its label-claimed calcium and vitamin D content, so you know you’re getting exactly what’s been promised on the bottle. All rights reserved. As is expected, the main… 4 of the best calcium supplements. These findings, while tenuous, suggest that you might want to talk to your doctor if you know you are at a high risk for heart disease, or a high risk for kidney stones, before taking a calcium supplement. People who will benefit from a calcium supplement can be placed into one of three categories. You will not want to take in more than 500 mg of calcium at one time, including that from food and supplements. Supplemental calcium can out-compete iron for absorption, so if you are also trying to increase iron levels in your body, don’t take your calcium supplement at the same time as an iron supplement or a high-iron meal. In fact, one 1991 study found that calcium supplementation alone was significantly less effective at preventing bone loss than calcium supplementation combined with exercise (10). The capsules contain exactly the claimed amount of calcium, and an 18% excess of vitamin D. The calcium and vitamin D offering from Swanson Health Products is another one for the simplistic camp. Calcium uptake is linked strongly to the presence of other micronutrients, most notably. If you are looking for zinc or magnesium alongside your calcium and vitamin D, you’re out of luck, but the good news is that Swanson’s calcium supplement sources all of its calcium from calcium citrate, which is a more readily-absorbed form of calcium than calcium carbonate, which is used in some other supplements. If you buy through links on this page, we may earn a small commission. A healthcare provider can help someone choose the form and dosage they need. Because this calcium supplement comes in powder form, a person can customize the dosage according to their needs. Osteoporosis is often seen as a women’s health issue, and indeed, about 80% of these cases are in women (representing almost 16% of all women over age 50). Unfortunately, it’s a bit heavy on additives, which lands it lower in the rankings. To ensure you’re keeping your bones as strong as possible, add weight-bearing exercise like walking, jogging, or weight lifting to your daily routine, as calcium supplementation is most effective when combined with an exercise regimen. The good news is that there are some well-known ways to help prevent osteoporosis, and calcium supplementation is one of them. Were the capsules vegan-friendly? However, calcium carbonate relies on stomach acid for absorption, so people should take it with food. As a result, it can be more suitable for people with: However, calcium citrate is more expensive than calcium carbonate, and it contains less calcium overall. Expensive: Supplements that cost $0.15 to $0.25 per pill usually contain calcium carbonate, calcium citrate, and calcium phosphate. If a person experiences new or worsening symptoms while taking calcium, they should stop taking the supplement and talk to a healthcare provider. Learn about other non-dairy sources of calcium here. They can determine if this is the case and, if so, recommend some ways to get more calcium. Additionally, vitamin D helps the body absorb more calcium. Lab testing reveals that Nature Made Calcium with Vitamin D is fairly well-controlled in its manufacturing. A study published in the New England Journal of Medicine described an experiment that demonstrated these effects (. If you take 1,000 mg of calcium a day, split it into two or more doses over the day. To solve this, take your calcium three or four separate times during the day. For healthy young and middle aged adults, calcium carbonate is fine, but because stomach acidity decreases as you get older, a calcium citrate based supplement can be easier to digest and absorb. There are other foods, like almonds, kale, beans, and broccoli, that are high in calcium as well, but even so, it’s still not a bad idea to take at least a vitamin D supplement, if not a full on calcium and vitamin D supplement for maximum calcium absorption. , for example, has a solid 450 mg of calcium per serving, plus 200 IUs of vitamin D. Bluebonnet Calcium Citrate and Vitamin D3, Kirkland Signature Calcium Citrate Magnesium and Zinc. Rainbow Light Calcium Citrate Mini-Tabs are made by … Each bottle contains 200 servings. Men benefit from Kirkland’s calcium supplement thanks to its inclusion of magnesium and zinc—deficiencies in these minerals are quite common in older men, and are associated with lower testosterone levels (which also contribute to poor bone strength). Women over 50 need high doses of both calcium and vitamin D, and the slow-release formulation of Citracal is a great way to ensure your intake is high without the trouble of taking four or five different capsules every day. When looking for a product, it is important to consider the following factors. Citracal uses a blend of calcium carbonate and calcium citrate to provide the mineral source of calcium, and also provides 1000 IU of vitamin D per capsule alongside 80 mg of magnesium, which makes up 20% of your recommended daily intake. Fortunately, the best almond milk brands fortify their almond milk with both calcium and vitamin D. Our top pick in our. For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub. Finally, vegans, vegetarians, and people with milk allergies or lactose intolerance are at a high risk for calcium deficiency because one of the major categories of calcium sources (dairy) is off-limits to them. This is one of the brands you’re likely to be able to find in-person at a brick and mortar store. This supplement may be a better choice for people whose bodies do not tolerate calcium carbonate. It contains 600 mg of calcium per 1.5 tsp serving. Because of the simplicity of the tablet design, you should take Bluebonnet Calcium Citrate in smaller, separate doses to get optimal results. It is best to take calcium … The calcium supplement formulation from Bluebonnet is perfect for the minimalist: it contains very few extraneous ingredients. Moreover, the carbonate in this molecule will neutralize a small amount of stomach acid. While both the citrate and carbonate forms of calcium are useful, citrate has a slight edge, particularly for older adults. While conventional wisdom holds that an excess of calcium in your diet, either through supplementation or normal dietary intake, puts you at risk for kidney stones, scientific research shows that the opposite is true—if anything, a high calcium intake reduces your risk of kidney stones. The Recommended Adequate Intake for calcium … A simple amber bottle and brown label identifies the product, which consists of small tablets offering 200 mg of calcium each, alongside 100 mg of magnesium and 80 mg of vitamin D. You’d need to take five tablets per day to reach 1000 mg of calcium—the Food and Drug Administration’s recommended daily intake. Therefore, it may be best to talk to a healthcare provider to find out how many capsules are necessary to take per day. The Best Calcium Supplement Is None It’s important to protect your bone strength and guard against fractures as you age, but taking a supplement isn’t the best way to do that, says Erin Michos, MD, … At the same time, while high dietary intake of calcium is associated with a decreased risk of kidney stones, some research suggests that high supplemental intake could increase the risk of kidney stones. A 2007 scientific article in the medical journal The Lancet pooled 29 randomized clinical trials of calcium supplementation for reducing loss of bone density and conducted a meta-analysis on the results (13). Still, there are some people who should exercise caution with calcium supplements. Calcium carbonate supplements tends to be the best value, because they contain the highest amount of elemental calcium … First and foremost is quality. Calcium supplements are probably fine in small doses, but the best way to get calcium is from food. Taking too much calcium may also lead to: According to the ODS, there is also some evidence to suggest that high calcium intakes may contribute to prostate cancer and cardiovascular disease. Calcium salts are one of the primary constituents of skeletal bones, and without sufficient calcium intake, you risk having low bone density and osteoporosis. According to a 2014 study by Nicole C. Wright and other researchers at the University of Alabama Birmingham, 10.3% of all adults age 50 or older in the United States have osteoporosis. Best calcium supplement for men: Kirkland Signature Calcium Citrate Magnesium and Zinc. Sometimes it’s not quite that simple. Note that supplementation does not increase bone mass—that’s very difficult to do once you’re into your thirties, forties, or fifties. While the evidence is inconclusive, some research has suggested that people who have very high calcium intake might have an increased risk of heart disease. For the same reasons Bluebonnet wins out for bone health overall, it also takes the crown for osteoporosis: this supplement follows the template established by high-quality scientific research when it comes to slowing and reversing the loss of bone density associated with osteoporosis. Designs for Health Calcium Malate Capsules are available for purchase online. Macro Calculator…. Nutrition and mental health: Is there a link? The calcium/magnesium supplement by Solgar is a minimalist-style supplement, even down to the packaging. Out of all the calcium supplements on Amazon, it is the best-selling and one of the most highly rated for a reason. Check price at AmazonCitracal is a rare bird among supplements: it’s cost-effective, lab-verified, and simple.Citracal’s slow release formula means you take the dosage once per day. For BodyNutrition‘s #1 calcium supplement recommendation, click here. Calcium supplementation can be tricky to get right, because your body’s ability to actually absorb calcium is limited by a number of factors. A study on female Navy recruits, who experience a high rate of stress fractures because of the demands of basic training, put this idea to the test (, Be sure not to take your calcium supplement at the same time as an. They can perform certain tests and analyze the person’s overall health and diet to confirm whether or not a calcium supplement is necessary. A: Women are at a particularly high risk for calcium deficiency during and after menopause, because their hormone levels change in a way that is not favorable for calcium metabolism. A study published in the New England Journal of Medicine described an experiment that demonstrated these effects (11). The jury is still out on this, so you should talk to your doctor if you’re concerned about the effects of supplementation on your dietary risk. A: While almonds themselves have quite a lot of calcium, this calcium doesn’t make it into almond milk. Our pick, New Chapter Bone Strength Calcium Supplement, is the perfect way to get your daily allotment of calcium … Calcium is one of the most important minerals in your diet. Fortunately, this too is a highly-researched question, and the answer appears to be a yes. The label indicates the amount of elemental calcium in each dose and how much you need to take. Calcium supplementation seems particularly effective when combined with vitamin D, which boosts calcium absorption (9), and exercise plays an important role in preventing bone loss. Laboratory testing reveals that the supplement actually contains 1350 mg of calcium per tablet (the label reports 1200 mg) and almost exactly 1000 IU of vitamin D.  It also contains no heavy metals or toxic contaminants, and the lack of “extra” ingredients is a boon for anyone looking for a straightforward, no-nonsense calcium supplement to take daily. Generally, you don’t want to take one large, single dose of calcium per day, because much of it will pass through your system without getting absorbed. All of our top ten supplements … As for the constituents of the supplement itself, there are a number of studies that suggest that, all else equal, a calcium supplement that contains calcium citrate is superior to one that contains calcium carbonate. Q: How can you get calcium without dairy? Even with a lot of foods in your diet that are high in calcium, it’s still important to make sure your vitamin D intake is also high, because without vitamin D, you can’t make use of the calcium in your diet. Finally, female teenagers can take advantage of the effects of calcium to actually build up substantial amounts of bone density. For example, the researchers found that the compliance rate of any given subject—i.e. Best Calcium Supplement for Kids: Natures Plus Animal Parade Source of Life Calcium Children’s … Some dairy- and lactose-free sources of calcium include: Some substances can also reduce the amount of calcium the body absorbs. However, there are two main forms of calcium supplementation as the maximalist! Contain a lot of fillers and binders recommendation, click here, do not exceed 2,500 mg calcium... Mini supplement … the Bone-Up formula includes a superior combination of the tablet into your digestive tract form calcium... 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