Potential Concerns With Calcium Supplements
There are some concerns about taking large doses of calcium via supplements.
For example, calcium supplements have been associated with symptoms like constipation, kidney stones, and other digestive issues. There are also some concerns that they may be bad for heart health .
One review found an increased risk of heart attacks in those taking calcium supplements. That said, other studies have not shown a link between calcium supplements and negative outcomes for heart health .
As dietary intake of calcium has not been linked to these side effects, its best to focus on meeting your calcium needs through your diet and discussing the potential need for supplements with your healthcare provider.
While there are certain situations in which calcium supplements may be indicated, the current research doesnt support the use of calcium supplements to prevent or manage osteoporosis.
Should I Take Calcium Supplements
Studies have shown that calcium supplements can prevent bone loss, but they might have adverse effects on your health in other ways. If you are at an increased risk of certain conditions, such as heart disease, talk to your doctor before taking any supplements.
Calcium supplements alone can be controversial because of the conflicting evidence on their overall health benefits however, research has shown that the best type of calcium supplement to take is usually calcium plus vitamin D. The combination can provide bone health benefits and reduce the risk of fractures in people with osteoporosis.
Meeting your daily needs for calcium through dietary sources does not come with the same heart health risks as getting calcium from supplements. To increase your calcium intake through dietary sources instead of with a supplement, include more milk products, cheese, yogurt, and green leafy vegetables such as curly kale and okra in your diet.
Vitamin D Supplements Do Not Prevent Osteoporosis
Taking vitamin D supplements does not improve bone mineral density, a study involving more than 4,000 healthy adults published in The Lancet has found.
With almost half of adults aged 50 and older in the US using vitamin D supplements, the authors conclude that continuing widespread use of these supplements to prevent osteoporosis in healthy adults is needless.
Professor Ian Reid from the University of Auckland in New Zealand and study leader explains:
Most healthy adults do not need vitamin D supplements. Our data suggest that the targeting of low-dose vitamin D supplements only to individuals who are likely to be deficient could free up substantial resources that could be better used elsewhere in healthcare.
Prof. Reid and colleagues from the University of Auckland conducted a systematic review and meta-analysis of all randomized trials examining the effects of vitamin D supplementation on bone mineral density in healthy adults up to July 2012.
According to the American Academy of Orthapedic Surgeons, osteoporosis affects 10 million people in the US, with a further 18 million at risk of the disease.
Bone mineral density is a measure of bone strength and measures the amount of bone mineral present at different sites.
This measurement was taken at one of five sites lumbar spine, femoral neck , total hip, trochanter , total body or forearm. Because the trochanter is a major component of the total hip, the findings for this area were included with the hip.
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Preventing Vitamin K Deficiency
Eating foods containing a high amount of vitamin K is the best way to avoid becoming deficient. To get more of the nutrient naturally, add green leafy vegetables , Brussels sprouts, cabbage, broccoli, and cauliflower to your diet.
However, if you are taking warfarin to treat or prevent blood clots, you should check with your healthcare provider first, as you may need to adjust the warfarin dose if you plan to make these changes to your diet.
Bone Supplements For Higher Risk Women
If youve been diagnosed with osteoporosis, experienced a fracture, have active bone loss, or have identified that you have many bone health risk factors, it can be scary and difficult to know how to proceed.
As I always say to the women I work with, bone health issues can be silent and overlooked for years, so take heart you now know what needs to be fixed! So, lets go about doing just that. Exercise and diet are part of taking a natural approach to bone health. Supplementation needs to be an important part of your strategy too.
When choosing a high quality supplement for your bones, you want it to contain vitamins and minerals for bone health:
- Vitamin B12
- Vitamins K1 and K2
The next criteria is also important: these nutrients must be in forms that offer optimal absorption and bone-building support.
For example, the calcium contained in my Better Bones Builder is Aquamin, a form of calcium extracted from seaweed harvested from the pristine waters of the North Atlantic. Aquamin offers superior mineral bioavailability, increasing calciums ability to work synergistically with magnesium and Vitamins D and K and other vital nutrients to help protect and repair your bones.
Other nutrient forms to look for in your supplement include:
- Vitamin D must be Vitamin D3 and not less absorbable D2.
- Look for Vitamin C as Vitamin C ascorbate, the vitamins more bioavailable form.
- Magnesium Bisglycinate Chelate and Magnesium Aspartate are more absorbable forms of magnesium.
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Naturelo Bone Strength Plant
This product is also made from plant-based nutrients and whole food nutrients in order to offer consumers a healthy bone support. Among these we can name Calcium and Magnesium from Marine Algae, Vitamin D3 from Lichen, but also Vitamin C from Organic Acerola Cherries, all working for improving your bone problems.
Some users have even reported that after using this product, the bone density results showed that not only has that improved but, in some cases, the diagnosis even was upgraded from osteoporosis to osteopenia, which is indeed quite exciting to hear, as it does give hope to a lot of people who need to hear similar news.
Also important is the fact that the product doesnt come with GMOs, gluten, soy, dairy, eggs, yeast, nuts, caffeine, nor with coloring, preservatives, or flavoring, which makes it a stand-out option for better health and also, obviously, for vegans and vegetarians.
The product includes several important plant-based and whole food nutrients that are required for better bone health, such as Calcium and Magnesium from Marine Algae, Vitamin D3 from Lichen, but also Vitamin C from Organic Acerola Cherries.
There are cases of users who reported having their bone density recover to the point where their diagnosis was changed to a less problematic diagnosis.
It is a product that can be used by vegans and vegeterians, since it doesnt have GMOs, gluten, dairy, eggs, nuts, yeast, soy, etc.
Calcium And Osteoporosis Management
Calcium is the building block for many bodily functions, including strengthening your bones. Every day, our body uses calcium for the skin nails and hair, and we lose more through sweat and urine. If your body is not getting enough calcium, or if it is unable to absorb calcium, your bones will suffer the consequences. This is because your body stores nearly all its calcium in your teeth and bones and will take the calcium from your bones if it is deficient in other areas. Calcium deficient bones become weak and are unable to grow. Osteoporosis occurs when there is an imbalance between the formation of new bone and the re-absorption of old bone. Though food is the absolute best source of calcium, you may not be getting enough through your diet alone.
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Ritual Essential For Women 18+
Ritual is a vitamin subscription service that offers products with simple, traceable ingredients. This goes for its multivitamin for women ages 18 years and over.
This multivitamin contains 2,000 IU of vitamin D3 sourced from lichen. This is more than enough of the vitamin needed for this age group per day.
Ritual claims that all of its vitamins are Made Traceable and have a visible supply chain that users can map out online. The Essentials for Women 18+ multivitamin is vegan, gluten-free, allergen-free, and United States Pharmacopeia verified.
Vitamin D Dosing Recommendations For People With Or At Risk For Osteoporosis
Patients with or at high risk for osteoporosis should take the lowest possible dosage of vitamin D3 with the shortest possible interval , according to study findings published in Joint Bone Spine.
Researchers presented new data and practices relevant to vitamin D levels in the general population in France to establish optimal vitamin D status and frequency of intermittent supplement dosing, and make recommendations for appropriate supplementation.
Previous literature has recommended a minimum serum 25-hydroxyvitamin D D) level of 30 ng/mL for patients who have osteoporosis or who are at high risk because of health conditions or receiving treatment that may have deleterious bone effects, as well as patients who have chronic kidney disease or are prone to falls. For a general population of healthy individuals, the literature contends that a level of at least 20 ng/mL is sufficient, but should not exceed 60 ng/mL. Approximately 50% of individuals in the general French population have serum 25D levels < 20 ng/mL.
The researchers recommend beginning supplementation with a loading phase consisting of 50,000 IU/wk of vitamin D3 for 8 weeks in patients with levels < 20 ng/mL and 50,000 IU/wk for 4 weeks in patients with levels between 20 and 30 ng/mL. Subsequently, long-term supplementation should be prescribed as 50,000 IU/mo.
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Relationship Between 25d And Pth Levels And Vitamin D Supplementation
PTH is secreted in response to reduced calcium levels causing an increase in bone resorption and subsequently normalization of calcium levels. In case of vitamin D deficiency, secondary hyperparathyroidism results in increased bone turnover and bone loss and may subsequently increase fracture risk . The relationship between 25D and PTH levels has been described in several cross-sectional studies, indicating a significant negative correlation between PTH and 25D values with only a minimal increase of PTH when serum 25D is above 50 to 75 nmol/L . Recently, Carnevale et al. demonstrated that PTH levels were mainly determined by 25D levels up to 40 nmol/L and to serum ionized calcium at levels greater than 40 nmol/L in healthy volunteers. In a recent study it has been shown that for the same 25-OHD level, PTH levels were comparable across genders but were 1.5- to twofold higher in the elderly compared with adolescents and that elevated PTH is a strong independent predictor for poor outcomes in older patients .
Vitamin D & Osteoporosis
Vitamin D3 helps to build strong bones and is essential for everyone throughout life. Vitamin D3 is very important to help protect our bones, your body to absorb calcium and supporting your muscles to help decrease falls, as well as helping your immune system. The lack of sunshine and the fact that only a few foods naturally contain vitamin D3 is an issue in Ireland. We usually have some sunny days in May, June, July, and August, so 15 minutes a day in the sun, then put sunblock on. If you burn easily, please do not try to get your Vitamin D from the sun. In Ireland, 74% of adults and 88% of primary school children, have less than half of the recommended daily amount of vitamin D. In the winter it is extremely important to make sure you are getting enough Vitamin D3. Vitamin D3 can only be found in a few foods: Oily fish such as salmon, tuna, sardines, mackerel, halibut, and herring, are all excellent sources of vitamin D3. Eating oily fish twice a week can help get your vitamin D3, depending on the portion size. Eggs contain Vitamin D3 and a lot of milk products and margarine are fortified with vitamin D3. Breakfast cereals, soya milk, and rice milk may also be fortified with vitamin D3. Low Vitamin D levels are very common in Ireland.
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What To Know About The Best Calcium Supplements For Osteoporosis
As we age, our bones naturally lose some of their density. I always think about my own bone health since I was diagnosed with osteopenia over 10 years ago. Aside from regular exercise, I carefully consider what I eat to ensure my diet is healthy and reflects my bone health needs. While some bone loss is natural and dependent on many lifestyle factors, some individuals, like me, are at a greater risk of too much bone loss. This is where you might consider the best calcium supplements for osteoporosis. In this article, we will discuss all the aspects of calcium supplements, from what they exactly are, to the pros and cons.
Osteoporosis is a bone disease that results in the loss and weakening of bone at a higher rate than what is typically expected from just aging. As bone loss does not present any symptoms, it often goes unnoticed and undiagnosed. Many people do not learn they have osteoporosis until they suffer a bone fracture. When a person has osteoporosis, they lose bone density too quickly, resulting in frail bones. Treatment for osteoporosis is targeted at slowing or preventing this bone loss.
Common Types Of Calcium Supplements
There are currently two main types of calcium supplements, and they may also be included in multi-vitamin form. Calcium carbonate is the most common, and experts recommend that this supplement is taken with food to aid in its absorption. Calcium citrate is the second type of calcium supplement, and it can be taken without food.
When choosing a calcium supplement, the National Osteoporosis Foundation suggests that you carefully read the supplement label. First, the supplement you choose should specify how much calcium is contained in the supplement. Carefully consider the varied wording of servings and serving sizes. Your body optimally absorbs calcium in amounts of 500 milligrams or less at one time, and calcium supplements should be taken with food to help this absorption. When taking a calcium supplement, you may experience gas or constipation, so ensure you are drinking enough water.
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Natures Bounty Calcium Pills And Vitamin D3 Mineral
The huge twin pack will help you save money as each bottle contains 120 rapid release pills. Each soft gel pill contains 1200 mg of calcium together with 1000 IU of vitamin D3 to help assist with calcium absorption as well as boost your immune system and help support neuromuscular health.
Quality and consistency are essential when taking any medicine and Natures Body is a brand that lives to its name which is why the supplements dont contain any artificial flavors. As a plus, to help with allergies, the pills are gluten, dairy, and wheat free. It does contain soy though, so you might want to keep this in mind.
As far as customer feedback goes, we found many users who were thoroughly pleased with the efficiency of this supplement. While the pills are quite big, especially when compared with some of the other options on the market, customers have found that they are quite easy to swallow.
This twin huge pack will be a nice money saver for you since each bottle contains 120 rapid release pills and that quantity should be enough to last for at least a few months.
Each of the pills contains a strong 1200 mg of calcium coupled with 1000 IU of vitamin D3 which helps the bodys calcium absorption process and boost your immune system, as well as supports neuromuscular health.
Since quality and consistency are essential for any brand looking to have success in this market, Natures Bounty stands by its name and does not enrich its supplements with any artificial flavors.
Osteoporosis Canada Recommends Routine Vitamin D Supplementation For Canadian Adults Year
Healthy adults between 19-50 years of age, including pregnant or breast feeding women, require 400 1,000 IU daily. Those over 50 or those younger adults at high risk should receive 800 2,000 IU daily.
The best supplement to purchase is vitamin D3 . While most multivitamins or calcium supplements contain some vitamin D, the amounts can vary, so its important to read the label carefully to ensure you are getting the amounts you need. If you arent sure about the amounts in the supplements you are taking, please check with your pharmacist.
Adding vitamin D enhanced foods to your diet is another great way to increase intake of vitamin D. In Canada, vitamin D fortification is mandated for margarine, infant formula, formulated liquid diets, cows milk and substitutes, egg products, foods for use on a very low energy diet, meal replacements and nutritional supplements. Fortification is voluntary for butter substitutes, condensed milk, goats milk and goats milk powder.
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How Much Vitamin D And Calcium Do You Need
The Endocrine Society and The Institute of Medicine have suggested recommended daily allowances for vitamin D and calcium, as well as maximum daily consumption amounts that you should not exceed for your safety:
The recommendations come with two precautions:
Some people may need more than the RDA if they are:
Taking anticonvulsant medications, glucocorticoids, antifungals such as ketoconazole or medications for AIDS
Taking too much of either nutrient appears to be harmful, with:
Kidney stones associated with too much calcium from supplements
Very high levels of vitamin D potentially causing kidney and tissue damage
Bayer Citracal Slow Release 1200 With Calcium + D3
Citracal is a brand that is highly recommended by doctors, and that has a lot to do with the quality of the products it produces. This particular option features a calcium formula that is fortified with vitamin D3 to help your body better absorb the minerals it needs to support your bone health and lower the risk and symptoms of osteoporosis.
Each pill features a unique combination of 1200 mg calcium citrate and carbonate and 1000 IU of vitamin D3 that will work with the Slo-Cal technology for an efficient absorption in one single daily dose of two tablets. The addition of vitamin D will allow you to get the benefit of two supplements in a single tablet.
Customers have reported good results after taking the pill and were glad that unlike other options that can only be taken with food, the calcium citrate formula allows you to take the pills on an empty stomach.
Because of all the doctors recommending Citracal, the brands name in itself is a mark of quality for this product.
Furthermore, this particular supplement features a calcium formula that is strengthened with vitamin D3 in order to better help your body absorb the minerals it needs to support your bone health and lower the risks and symptoms of a problematic disease like osteoporosis.
Each of the pills was designed to bring a unique combination of 1200 mg calcium citrate and carbonate as well as 1000 IU of vitamin D3.
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