Title : MAKE THE MOST OF DOSE CALCIUM required
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MAKE THE MOST OF DOSE CALCIUM required
Calcium in abundance in all age groups because of its role in bone formation and maintenance. Mostly diets lack the necessary amount of calcium unless very conscious of calcium-rich foods include efforts are made. Often, calcium supplements are needed to meet daily needs. Although calcium supplements are widely available over-the-counter, it is important to consult your doctor before beginning an order to decide the dosage and the type that best suits your existing health condition. 
There are many types and forms of calcium supplements available on the market. Here are some questions you need to do while choosing one
How much calcium is in that pill?
calcium pill is not entirely made of calcium, it contains another element, so help during your trip in the stomach and helps absorption. There are usually bound calcium carbonates or citrates and gluconate or lactate. They contain varying amounts of calcium:
- Calcium carbonate (40 percent elemental calcium)
- Calcium citrate (21 percent elemental calcium)
- calcium gluconate (9 percent elemental calcium)
- calcium lactate (13 percent elemental calcium)
This means that a tablet of calcium for example shelcal-500 - not 1250 mg of calcium carbonate, out of this is only 40% calcium so you get 500 mg. The amount of elemental calcium present is relevant, since it is the actual useful fraction of the pill.
Therefore, it is important to note the serving size (number of tablets) supplement given to ensure that we are not taking much of our requirement.
Calcium is absorbed best when taken in the dose of <500 mg at a time. As the concentration increases, the efficiency of absorption decreases. Taking the analogy of a sponge, it means less complete water soak while excess water dripping guard. Therefore, if it has been recommended intake of 1000 mg (1 g) of calcium supplement, it is best to divide the intake into two separate time intervals to ensure proper absorption. While starting a new supplement, start with smaller doses, as 200-300 mg and gradually increase to 500 mg.
can we tolerate the same form of calcium?
As noted above, calcium supplements come in several forms. Although from the point of view of the manufacturer, this combination can mean lower costs, as consumers we need to know what is best for our body. Calcium supplements containing carbonate are heavy on the stomach and often cause constipation and bloating. Even then, these are the most common also the cheapest form of calcium supplements.
Calcium citrate is relatively more expensive way, but does not require acidic conditions to their absorption.This may be particularly beneficial for those who have low stomach the acid (achlorhydria), such as the elderly, people who suffer from reflux disease, etc. Also, if calcium carbonates are causing excessive gastric problems, then it is better to treat forms of citrate.
Can calcium interferes with the absorption of other supplements?
often prescribed supplements are all swallowed together at night before going to bed. This is because we forget to take them throughout the day. Although it is, in effect taking the supplement prudent sometime instead of taking it completely, randomly timed intake often do not provide the desired results. Especially calcium has many roles to play in cellular ionic balance and therefore if taken along with medications for high blood pressure, thyroid disorders, diabetes, heart disease, antibiotics can lead to problems with absorption. In fact, even iron and calcium should not be taken together as they compete for common binding sites of absorption. It is best to ask the doctor about these interactions and according to the time of intake.
The best time to take calcium supplements?
Calcium carbonate is best taken with meals or between meals, because they require stomach acid for decomposition while calcium citrate can be taken ones with or without food.
capsules or chewable tablets?
Calcium supplements can be taken in capsules, chewable tablets, gums, powders, etc. not much difference in the absorption capacity. Only in the case of people with a compromised ability to swallow, it is better to take the chewable or liquid.
The National Osteoporosis Foundation also recommend that a 200-300ml need extra water to be consumed by each dose of 200-300 mg of calcium supplement. The increase in total fluid intake can help prevent gastric side effects seen with calcium supplements.
The best way to get calcium is through dietary sources because they are natural and best absorbed. However, to compensate for the poor or under special circumstances supplements consumption increased requirements become necessary. But only it appears the pill is not enough is important for understanding the right way, the dose and time to obtain maximum benefits.
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Website: ekincare. com
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References:
https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
https://www.nof.org/patients/treatment/calciumvitamin-d/
https://www.health.ny.gov/publications/1980/index.htm
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