Calcium supplements are popular among people of all ages, especially older adults who tend to have weaker bones. Calcium is vital for maintaining strong bones and teeth, preventing osteoporosis, and supporting other bodily functions.

What are calcium supplements?

Calcium supplements are manufactured tablets, capsules, or liquid that contain calcium as an active ingredient. Calcium supplements come in several forms, such as calcium carbonate, calcium citrate, and calcium gluconate.

They differ in terms of the amount of elemental calcium per dose and the recommended dietary intake.

Why do you need calcium supplements?

Calcium is an essential mineral that serves as a building block for strong bones and teeth. It supports muscle function, nerve transmission, and blood clotting. The body needs a sufficient amount of calcium to function normally.

The amount of calcium a person needs depends on their age, sex, and other factors.

Who should take calcium supplements?

Calcium supplements are recommended for people who do not consume enough calcium from the food they eat, such as older adults, postmenopausal women, and people with lactose intolerance.

Calcium supplements are also recommended for people who have certain medical conditions, such as osteoporosis, osteomalacia, and rickets.

What are the benefits of calcium supplements?

Calcium supplements have several benefits, including:.

Strengthening bones and teeth
Relieving symptoms of premenstrual syndrome (PMS)
Reducing the risk of osteoporosis and fractures
Supporting heart health and blood pressure management
Alleviating symptoms of irritable bowel syndrome (IBS)

What are the side effects of calcium supplements?

Calcium supplements are generally safe and well-tolerated when taken in recommended dosages. However, taking calcium supplements in excess can lead to several side effects, such as constipation, bloating, gas, and stomach pain.

Calcium supplements can also interact with certain medications, such as antibiotics and bisphosphonates, and reduce their effectiveness.

What is the recommended dosage of calcium supplements?

The recommended dosage of calcium supplements depends on the individual’s age, sex, and other factors. The National Institutes of Health recommends the following amounts of calcium per day:.

Infants (0-6 months): 200 mg
Infants (7-12 months): 260 mg
Children (1-3 years): 700 mg
Children (4-8 years): 1000 mg
Children (9-13 years): 1300 mg
Adolescents (14-18 years): 1300 mg
Adults (19-50 years): 1000 mg
Adults (51 and over): 1200 mg

What are the best food sources of calcium?

The best food sources of calcium include:.

Dairy products, such as milk, cheese, and yogurt
Fortified plant-based milks and juices
Leafy green vegetables, such as kale, collard greens, and spinach
Soybeans, tofu, and other soy products
Nuts and seeds, such as almonds and sesame seeds
Seafood, such as sardines and salmon
Legumes, such as navy beans and chickpeas

Should you take calcium supplements with food?

Calcium supplements are best absorbed when taken with food. Food enhances calcium absorption and reduces the risk of gastrointestinal side effects.

Conclusion

Calcium supplements are an effective way to ensure you are getting enough calcium, especially if you are at risk for calcium deficiency or have a medical condition that requires extra calcium.

However, it is crucial to follow the recommended dosage and consult your doctor before taking calcium supplements, especially if you are taking other medications or have a medical condition.