You are a little over forty and just trying to jog in the morning and then there is faint pain in your joints. Okay you don't have to panic, it's not arthritis. But it definitely can be a calcium deficiency. Calcium happens to be one of the most important structural components in our body. Our bones, teeth and soft tissues are all composed of calcium.
The body is known to store more than ninety nine per cent of calcium in its bones and teeth and that is what makes them really strong. Calcium is known to perform many vital functions in our body such as to help in the contraction and expansion of muscles and blood vessels. It also helps in secretion of enzymes and hormones and aids in signaling mechanism in nervous system. But the sad part is that our body cannot produce calcium on its own. It should be supplied everyday to the body through calcium rich diet. The National Institute on Nutrition (NIN) recommends 400 mg/day of calcium for adult male and female, but in case of pregnant women it suggests 1000 mg/day. This is of utmost importance because our body keeps losing calcium everyday and it has to be replenished. If the body doesn't get enough calcium then it will make use of the available calcium from bones and other regions which in turn will make the bones weak.
Hence, in such a scenario calcium supplements can come in very handy. Calcium supplements have gained popularity in the past few decades and they have helped in alleviating calcium deficiency related problems. Calcium tablets are available in different forms in pharmacy outlets across the world which can be purchased under the guidance of a physician.
Types of Calcium Supplements
Calcium exists in nature in combination with other substances and they are collectively known as compounds. Some of the commonly known calcium compounds include calcium citrate, calcium carbonate, and calcium phosphate. The calcium content in these compounds varies from one compound to another. For example, calcium carbonate contains 40 percent calcium by weight whereas calcium citrate contains 21 percent calcium.
Calcium carbonate is more commonly available and is both inexpensive and convenient. Carbonate as well as the citrate forms are well absorbed. Other calcium forms in supplements or fortified foods include lactate, gluconate, and phosphate. Calcium citrate malate is a well-absorbed form of calcium found in some fortified juices.
Tips for Selecting the Best Calcium Supplement
- Purity: Before buying any calcium supplement check for good brand value. Look for "purified" or USP (United States Pharmacopeia) symbol or similar Indian standard. Do not buy supplements made from unrefined oyster shell, bone meal or dolomite because they may contain high levels of lead or other toxic chemicals.
- Absorbability: Absorbability can be checked by placing the tablet in warm water for 30 minutes and occasional stirring. If it does not dissolve within this time then it is impossible to dissolve in your stomach. Chewable and liquid supplement are the best in terms of absorption. Calcium carbonate gets absorbed well when taken with food. Calcium citrate can be taken anytime.
- Tolerance: It is recommended that the calcium supplement dosage is increased gradually to avoid gastrointestinal complications such as gas, bloating and constipation. Start with just 500 mg a day for a week and then slowly add more calcium. Do not take more than doctor's prescription.
- Calcium Interactions: Calcium supplements should not be mixed with other drugs because they have a tendency to interfere with the absorption of other drugs, especially with antibiotics such as tetracycline and iron supplements. You should not take a calcium supplement at the same time as an iron supplement unless the calcium supplement is calcium citrate or the iron supplement is taken with vitamin C. Also do not take calcium supplements with any other medication that is taken in empty stomach.
Calcium supplements are available in combination with other vitamins and minerals, of which vitamin D is very common and helps in better absorption of calcium. You can also obtain adequate amounts of calcium through calcium rich food such as milk, yoghurt, cheese, khoa, jaggery (date palm), jaggery (cane), shrimp (small, dried). And among the fruits, figs, apricots (dry), coconut (dry). Among the vegetables drumsticks and drumsticks leaves, amaranth leaves etc.
Whether it is through calcium rich diet or through calcium supplements, it is of utmost importance to take calcium in order to have healthy bones and life.
