Looking for the Best Calcium

ssappy44
ssappy44 Posts: 17 Member
in Food and Nutrition
Getting older (43), taking D3 supplement... and that is all. Started monitoring Calcium and am lower than RDA. Took a nutrition class in 1998 and remember the instructor saying that supplemental calcium is not easily absorbed by the body but if trying to supplement, get an oyster shell based calcium. I know there are a lot of educated and opinionated folks out there... so what do you think?

Replies

  • grim_traveller
    grim_traveller Posts: 625 Member
    Calcium carbonate is the cheapest and most common calcium, but it is not absorbed the best, and should be taken with food. The more stomach acid you have, the better you can absorb calcium carbonate. Calcium citrate is absorbed much better, can be taken with or without food, and does not need stomach acid to be absorbed.

    Don't take calcium within two hours of taking iron supplements, or within two hours of eating food that you will get iron from. The calcium blocks absorption of iron. Don't take calcium supplements larger than about 500 mg, as that is the most your body can absorb at one time. If you need more than 500 mg, space the doses at least two hours apart.

    Other vitamins, especially D3, help you absorb calcium better. Vitamin K and Zinc go well with calcium also, and iron, as I said, does not. Some calcium citrate supplements come with additional D3, K, and Zinc, many do not. If the one you find doesn't, take your D3 with the calcium.
  • haroon_awan
    haroon_awan Posts: 1,208 Member
    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.

    From: http://www.bodyrecomposition.com/muscle-gain/supplements-part-1.html
    http://www.nhs.uk/Conditions/vitamins-minerals/Pages/Calcium.aspx
    http://www.huffingtonpost.com/2012/04/25/calcium-food-sources_n_1451010.html#slide=902943
    http://www.healthaliciousness.com/articles/foods-high-in-calcium.php
  • ssappy44
    ssappy44 Posts: 17 Member
    Thanks, good info. Calcium Citrate it is... 500mg per dose (1 or 2 daily)... I'll figure it out. Best to you both!
  • stbigman
    stbigman Posts: 1 Member
    Another question: the 100%DV represents 1000 mg of calcium, is there a way to change it so it represents 1200? Women over 50 are supposed to get 1200.
  • janetlmp17
    janetlmp17 Posts: 1
    To change the calcium, go to My Home, Goals, and go to the custom setting. You can change the goal on calcium to 120 or 130%. My doctor recommended 1300mg/day. Moreover, she recommended getting it from all food, which can be a challenge!

Categories