By Abby Newman SPT
Have you ever found yourself staring in confusion in the vitamin isle at the grocery store? Reading all the different brand names and supplement combinations- calcium citrate...calcium carbonate...calcium phosphate...calcium with vitamin D...women's daily vitamins for women under 50..women over 50. Overwhelming! All you know you need to do is take a calcium supplement. Which one is right for you? What are the benefits? Are there any risks?
As we age bone density changes and can become fragile. Bone density changes because your body loses too much calcium, doesn't make enough or both. This lowered density makes an individual more vulnerable to fracture from an injury that in an otherwise healthy individual would not result in fracture. Some fractures can lead to serious complications with healing and even death.
Osteoporosis is most common in post-menopausal women and can lead to other serious changes in posture and mobility. With osteoporosis, injury doesn't have to occur to sustain a fracture. In more advanced stages, simple movements such as bending forward can cause damage to the spine. Other risk factors for developing osteoporosis include excessive alcohol consumption, tobacco smoking, Vitamin D deficient diets, limited physical activity, low body weight, long-time use of corticosteroids, malnutrition, heredity, and excessive aerobic training.
So how do you know when or if you need to start taking a supplement?
For women, prevention is based on a healthy balanced diet and exercise started early in life when bone is still changeable and is in a growth stage. Typically at age 50, your healthcare provider will start assessing your height, spine and doing bone density testing to check the quality of your bone. Your healthcare provider may advise you to begin a calcium supplement. Most individuals 19-50 years of age need about 1000 milligrams of Calcium a day. A diet rich in dairy can meet these requirements without the need of a supplement. Foods such as milk, yogurt, cheese, broccoli and even some enriched cereals and breads contain calcium. For individuals who don't regularly eat these foods, have allergies, or are lactose intolerant, a calcium supplement may be beneficial.
Here are some recommendations from the National Osteoporosis Foundation and the National Institute of Health. As always, check with your medical provider before taking supplements.
Calcium Supplelment Do’s and Don’ts
DO:
- Get as much of your daily requirement as possible from foods (dairy, leafy greens, yogurt, cheese)
- Supplement with calcium carbonate if you plan on taking it with food and have no digestive issues
- Supplement with calcium citrate if you don’t want to take it with food or have digestive issues
- Spread the daily dose throughout the day to help with absorption and decreased gas, bloating, and constipation
- Choose a brand with added Vitamin D. This helps calcium's absorption. Vitamin D requirements are 400-800 IU if under age 50, 800-1000 IU if over 50.
- Choose brand name supplements with proven reliability.
- Choose brands with the USP (United States Pharmacopeia) symbol
- Determine how much calcium you are getting daily from foods and then add enough supplement to get to the required amount for your sex and age: 1000 mg (women up to age 50 or men up to age 71), 1200 mg (women over 50 or men over 71)
- Talk to your doctor or pharmacist if you take diuretics, antacids, laxatives, or steroids which can affect the absorption of calcium
- Get plenty of weight bearing exercise for your whole body. This includes walking, jogging, or weight lifting. Don't forget to lift weights with your arms for upper body bone density.
DON’T:
- Take with beverages that have caffeine (soda, coffee, tea). This decreases your body's ability to absorb the calcium
- Take your supplements all at once. Spread the dose throughout the day to improve absorption.
- Take more than you need to take. Look at your daily intake from food and supplement to get the remainder needed.
- Take more than 500 mg at a time
- Take calcium without discussing it with your doctor if you are prone to kidney stones.