Calcium

Casstevens133

Hi guys - I'm struggling to get enough calcium into my diet. Is there a good supplement I can get (in England) ? Feel free to have a look at my food diary - I'm open to advice! Thank you in advance

haroon_awan

Most supermarkets have calcium supplements in the pharmacy section. Holland and Barrett should also sell a range. Remember that dairy foods are high in calcium.

From Lyle McDonald
Calcium

As I mentioned previously, calcium deficiencies are not unheard of in athletes; this is especially true if athletes can’t or won’t consume dairy products. And from an overall health issue, calcium is critical, perhaps more so for female athletes to ensure good bone health later in life. Of course, telling athletes to take something on health grounds is often a losing proposition so consider that a great deal of research suggests that calcium (and dairy calcium more than other forms) may improve body composition.

A minimum daily intake of 1000mg calcium is recommended and I’d note that a single serving of most dairy foods will contain roughly 300 mg. If you consume 3 servings per day of dairy, you needn’t supplement. If your intake is less than this, you may need to consider a supplement (multi-vitamin/mineral pills never contain sufficient amounts).

Calcium citrate is the preferred form and most calcium products will contain some Vitamin D as well (see next). Calcium supplementation should be split into two doses consumed morning and evening with meals as this provides better overall uptake.
http://www.bodyrecomposition.com/muscle-gain/supplements-part-1.html

Casstevens133

Thank you for your response. I worry a little as my mum suffered from osteoporosis and I know how she suffered with her spine and spontaneous fractures. Heading off to holland and Barrett tomorrow lunchtime !

Kymmu

Eat tinned fish with bones for calcium. Like herrrings, or sardines.
Also- Bok choy/ pac choy is a great source of calcium.