Calcium is one of the most crucial minerals for women, but it is also the most commonly deficient mineral. Be it 20s and peak bone mass or 40s and still in the strength, or after menopause and fighting bone loss, the right dose of calcium is important.

However, with the number of supplements available in the market, choosing the right one may be a complicated task. This guide demystifies all that you should know to be certain in making a decision on what is really the best calcium supplement that best fits your needs.

Knowing the Reasons Calcium is Important for Women’s Health

Calcium does not just make your bones strong. It helps in the movement of muscles, nerve transmission, blood clotting and even heartbeat. Nevertheless, the most important role of bone health is in the case of women.

Osteoporosis is a condition where bones become weak and brittle, and women are more susceptible to the condition. This danger becomes higher after menopause when the estrogen level decreases. Estrogen is also responsible for saving the bones; hence, a reduction in estrogen increases the rate of loss of calcium in the form of bones. In the long run, this may cause fractures, back pains and lack of mobility.

The benefits of calcium for women are:

  • Maintaining strong bones and teeth.
  • Reducing the risk of osteoporosis.
  • Supporting healthy muscle and nerve function.
  • Helping prevent bone loss during and after menopause.

Dietary needs of calcium by age:

  • Ages 19-50: about 1,000 mg per day
  • Age 51 and above: about 1,200 mg per day
  • Women who are pregnant or breastfeeding: 1,000-1,300mg per day.

Regrettably, due to the needs of most women, food cannot satisfy them, and supplements serve as a good alternative.

Calcium Supplements: Varieties, Advantages and Disadvantages

Not every calcium supplement is the same. Learning the difference between supplements can assist you in choosing the most appropriate supplement.

Calcium Carbonate

It is the most widespread and inexpensive one. It is rich in elemental calcium; thus, you will have a lot of calcium in one tablet. It, however, requires the presence of stomach acid to be absorbed; it must be taken with food. Certain women have gas, bloating, or constipation with this for.

Calcium Citrate

Calcium citrate, which is regarded as the optimal mode of calcium supplement, is readily absorbed and may be consumed either with or without a meal.  It works particularly well in females above 50 years old, people with digestive problems or those who use acid-reducing drugs. It is also less harmful to the stomach but tends to have less calcium in each pill, thus you might have to take more pills.

Other Forms

Calcium lactate and calcium gluconate are highly absorbed with reduced quantities of calcium. Natural alternatives include algae-based calcium and bone-meal calcium, which also contain trace minerals.

In terms of being able to absorb calcium supplements, calcium citrate will normally be in the lead over calcium carbonate.

Key Factors to Consider When Choosing a Calcium Supplement

These are the most critical things that one should consider in choosing a calcium supplement;

Bioavailability

This is a term used to describe the absorption and utilization of calcium in your body. Calcium citrate and calcium derived from algae are more bioavailable than most other forms.

Dosage Recommendation in Women.

Excess calcium of over 500-600 mg should not be taken due to the declining absorption of calcium with an increase in dosage. In case it is necessary, split it into two or more doses throughout the day.

Age-Specific Needs

  • Calcium is necessary for younger women to develop strong bones.
  • It is required by women in their 40s and 50s to maintain bone density.
  • Calcium reacts with vitamin D and vitamin K2 to slow bone loss in post-menopausal women.

Vitamin D with Calcium

Calcium requires vitamin D to be absorbed. It is without this that a large part of the calcium you consume can end up being wasted. Vitamin D is the best supplement, along with magnesium and vitamin K2 at times, to enhance bone protection.

The Role of Diet: Can You Get Enough Calcium in Food?

Dietary sources of calcium should be considered before resorting to supplements. This mineral occurs in abundance in many foods.

The best foods that contain high levels of calcium that women should consume include:

  • Milk, yogurt, and cheese
  • Green vegetables such as kale, broccoli, and bok choy.
  • Almonds and sesame seeds
  • Tofu and soy products
  • Salmon and sardine with bones.
  • Fortified plant milks and cereals

Although you can satisfy your needs by diet alone, this may be challenging to lactose intolerant women, vegan women or those with poor absorption. Under such circumstances, the combination of natural sources and supplements should be taken to the optimal intake.

Calcium Supplement Risk and Side Effects

Calcium is vital, but an excess of it is not necessarily good. Adherence to the safety procedures of taking supplements prevents issues.

One may experience the following side effects of excessive calcium supplements:

  • Constipation and bloating
  • Kidney stones
  • Nausea
  • In rare cases, heart rhythm issues

Calcium may also interact with drugs or other nutrients. It can be an interference with the intake of iron, thyroid drugs, and some antibiotics. To prevent this, take calcium several hours before these medications.

Aim to obtain some calcium in the food, and supplements will only be used to supplement the shortfall.

The task of deciding which calcium supplement to use, as a woman, does not consist of choosing the most widely known brand-it consists of choosing the form that is most appropriate to your body, lifestyle, and health level.

Strong bones lead to a healthy and active life. A wise decision can help you save your bones today and, in the years to come, by knowing what you need and having a well-considered choice.

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