Issues related to bone health are common in the USA, with around 10 million Americans having osteoporosis and 44 million with low bone density. An estimated 2 million bone fractures occur due to osteoporosis each year. However, approximately 80% of the older population who suffer from broken bones have yet to be tested or given treatment for the disease.
Bone-related illnesses are preventable in some as long as the recommended amount of calcium is consumed daily. Calcium supplements are widely available to help meet this requirement, leading to improved bone density and bone health.
This article discusses the best calcium supplements for women and men and shares other important information about these supplements, such as health benefits and possible side effects. Thus, individuals can choose the best calcium supplements for optimal bone health.
What Is Calcium?
Before determining the best calcium supplements, let us first define calcium. It is a mineral commonly associated with healthy bones and teeth. The body stores around 99% of its calcium in the bones, with the remaining 1% in the blood, muscles, and other tissues. Calcium is also crucial in muscular contraction, blood clotting, nerve functions, and facilitating heart rhythms.
The body needs to maintain constant calcium levels to accomplish these necessary functions. However, some individuals may need additional supplements to boost their calcium dietary intake.
Who Needs Calcium Supplements?
While many individuals may get the calcium they need from a balanced diet, others may require calcium supplements to ensure they get enough. Below are some groups of people that may need to take calcium supplements:
- People who avoid dairy products: Dairy products are rich sources of calcium; hence, those who are lactose intolerant, allergic to milk, or avoid these products (including vegans) are more likely to have insufficient calcium intake.
- Women in postmenopause: Women lose about 1% of their bone mineral density (BMD) per year following menopause. Up to 20% of bone loss can occur during the menopausal stage, increasing the risk of osteoporosis. About 1 in 10 women worldwide are affected by osteoporosis.
- People who use steroids: Steroids have various effects on bone health. Taking steroids may slow down the activity of bone-building cells, reducing the body’s ability to absorb calcium. Steroids may also affect the levels of sex hormones such as testosterone and estrogen, which may also affect bone loss.
Factors to Consider for the Best Calcium Supplements
With the variety of options online and in stores, calcium supplements can be narrowed down given these relevant factors:
Third-Party Testing
Third-party testing involves an evaluation by an independent organization to check whether the product satisfies specific criteria as part of quality control. Third-party testing ensures that standards for safety and quality are met and boosts consumer acceptance and trust.
Form of Calcium Contained
Calcium supplements come in many different forms. The best calcium supplements gathered contain one of the following:
- Calcium carbonate: Calcium carbonate supplements have the highest elemental calcium (40%) and typically have the best value. Taking these supplements with food is usually recommended because calcium carbonate absorption requires stomach acid. While most individuals have no trouble taking these supplements, some report experiencing bloating or constipation.
- Calcium citrate: Supplements with calcium citrate are easier to absorb than calcium carbonate. They can generally be taken on an empty stomach. However, since calcium citrate only contains 21% calcium, individuals may need additional tablets to meet the daily requirements.
- Calcium from algae:Seaweed from the ocean is rich in minerals such as calcium. Aquamin, a typical calcium-rich supplement derived from a red seaweed species, has up to 31% calcium concentrations. In a study involving animal models of osteoporosis, calcium taken from sea algae was shown to help with bone skeletal calcification.
- Calcium from eggshells: One gram contains about 380 mg of calcium. According to a study, eggshells as calcium supplements might be safe for individuals with calcium deficiency. However, necessary actions should be taken to eliminate egg-associated pathogens such as Salmonella.
- Tribasic calcium phosphate: Also known as tricalcium phosphate, this form of calcium is widely used across industries such as baby powder, toothpaste, ceramic coatings, and food additives. Tricalcium phosphate contains less calcium than calcium citrate and calcium carbonate.
Other Ingredients
Calcium supplements may contain other ingredients that can influence the absorption and utilization of calcium in the body. Some common ingredients include the following:
- Vitamins: Some of the best calcium supplements include vitamins that complement the function of calcium, such as Vitamin D and Vitamin K2.
Calcium and vitamin D are essential for preventing fractures. Additionally, increased vitamin D intake is linked to a lower risk of rheumatoid arthritis. On the other hand, vitamin K2 helps improve the utilization of calcium in the body, reducing any possible adverse health effects linked with higher calcium intake.
- Additives: Supplements may include sweeteners to enhance taste and additives to improve consistency, making them easier to swallow. Some calcium supplements may contain gelatin, lactose, or small amounts of animal-derived magnesium stearate, so it is essential to check their ingredients to determine whether they suit vegetarians and vegans.
Health Benefits Of Calcium Supplements
Many individuals take calcium supplements to ensure they get enough calcium, which is vital for staying healthy. These supplements offer several benefits, such as
- Lowering blood pressure: A study showed that calcium supplements slightly reduced the blood pressure in normotensive individuals, indicating that these supplements may be essential in preventing hypertension.
- Improving bone density: A study conducted on 9,605 participants showed that calcium supplementation and vitamin D may prevent fractures caused by osteoporosis in elderly residents aged 66 years and older. Another study found that 750 mg of calcium supplement a day prevents loss of bone mineral density.
- Lowering the risk of colorectal cancer: Higher calcium intake has been associated with a lower risk of developing colorectal cancer. One study found a 6% decreased risk for colorectal cancer for every 300 mg of calcium ingested daily.
Top 3 Best Calcium Supplements for Bone Health
- Pure Encapsulations Calcium Supplements
- Nature Made Calcium Supplements
- BioSchwartz Bone Strength Supplement
Choosing the best calcium supplement for bone health is vital, especially considering the abundance of options available. Below are the best calcium supplements for bone health based on cost, ingredients included, quality testing, and ease of use.
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