Calcium is essential for women of all ages. It helps strengthen bones and teeth, aids in muscle growth, and helps regulate the body’s hormones. Calcium supplementation can be especially beneficial for women over 50, who are at greater risk of developing osteoporosis and other bone-related ailments. With so many different types of calcium supplements available on the market, it can be difficult to find the best calcium supplement for women. This comprehensive guide will help you understand the different forms of calcium, how to determine the best dosage for your needs, and the best calcium supplements for women.
What is Calcium?
Calcium is a mineral that is essential for strong bones and teeth. It is also important for muscle growth and contraction, as well as regulation of hormones and other body processes. It is found naturally in food sources such as dairy products, nuts, and leafy green vegetables. However, most people don’t get enough calcium through their diet, so calcium supplementation can be beneficial.
Types of Calcium Supplements
When it comes to calcium supplements, there are several different types available. The most common types are calcium carbonate, calcium citrate, and calcium phosphate.
Calcium carbonate is the most common form of calcium supplement and the cheapest. It is also the most absorbable form of calcium, meaning it is easier for the body to absorb and use.
Calcium citrate is another form of calcium supplement. It is more expensive than calcium carbonate, but is often better tolerated by people with sensitive stomachs.
Calcium phosphate is the least common form of calcium supplement. It is more expensive than the other two types and is not as easily absorbed by the body.
Determining the Right Dosage
When it comes to determining the right dosage of calcium supplement for women, it is important to consider your age, weight, and health. Generally, women between 19 and 50 should aim for 1000-1200mg of calcium per day, while women over 50 should aim for 1200-1500mg per day. If you have any existing medical conditions, it’s important to speak with your doctor before taking any supplements.
Best Calcium Supplements for Women
Now that you understand the different types of calcium supplements and the right dosage for your needs, here are some of the best calcium supplements for women.
Nature Made Calcium Carbonate: This calcium supplement comes in 500mg tablets and is made with calcium carbonate. It is an affordable and absorbable form of calcium that is easy to take.
Caltrate 600+D3: This calcium supplement contains 600mg of calcium carbonate and 800 IU of Vitamin D3. Vitamin D3 helps improve calcium absorption and can help reduce the risk of bone fractures.
Puritan’s Pride Calcium Citrate Magnesium and Zinc: This calcium supplement contains 500mg of calcium citrate and other important minerals like magnesium and zinc. It is a good choice for people with sensitive stomachs who need a more easily absorbed form of calcium.
Types of Natural Calcium
The most common sources of natural calcium come from foods or herbs. Foods such as dairy, nuts, seeds, leafy greens, and other vegetables are some of the best sources of calcium. In addition to these dietary sources, there are numerous herbs and spices that are high in calcium, such as sesame, poppy, fennel, anise, and coriander. Herbs and spices can be consumed whole or in supplements that are made from extracts of the herbs or unprocessed plant parts.
Absorption of Natural Calcium
Natural calcium is absorbed differently than synthetic calcium. Synthetic forms of calcium are generally absorbed better than natural forms since they are typically combined with other minerals that help aid absorption. Natural sources, however, are usually not combined with other minerals, resulting in reduced absorption. It is important to note that absorption of natural calcium is still much higher than consuming no calcium.
Benefits of Natural Calcium
One of the main benefits of natural calcium supplements is that they are free from chemicals, synthetics, and other additives. These additives are not only unnecessary but can also be harmful if ingested in large quantities. Natural calcium supplements also tend to have a more balanced combination of minerals, providing more benefits than just calcium.
Side Effects of Natural Calcium
While natural calcium supplements are generally considered safe, some people may be sensitive to them. As with any dietary supplement, it is important to read the label carefully and speak to your doctor if you have any questions or concerns. The most common side effects of natural calcium supplements include nausea, stomach upset, and constipation.
Calcium is an essential nutrient for women of all ages. It is important for strong bones and teeth, muscle growth, and hormone regulation. Finding the right calcium supplement for your needs can be tricky, but this comprehensive guide has given you some of the basics. Remember to consider your age, weight, and health when choosing the right dosage, and always speak with your doctor before taking any supplements.