How to Select the Best Calcium Tablets for Your Needs

The human body needs several minerals to work at its best. One of them is calcium. It is needed to build strong bones and teeth and support heart health, muscle function, and nerve transmission. As with any nutrient, the preferred way to get calcium is through diet. However, it is not always possible to receive adequate amounts of the mineral through food alone.

That’s where calcium supplements, like calcium tablets, come in! For many of us, finding the best calcium tablets gets tough due to the availability of several products. In this write-up, we will share things that one must consider when choosing calcium tablets for their health and well-being.

How Much Calcium Do You Need?

Your body’s calcium needs vary depending on your age, dietary habits, gender, and health condition. The recommended dietary allowance (RDA) for calcium in men and women is:

• Men (19-70 years): 1000 mg per day
• Women (19-50 years): 1000 mg per day
• Women (51 years and above): 1200 mg per day

Some individuals are able to get the required calcium through diet alone. Then there are others who do not get sufficient calcium through diet. These include:

• People who are lactose intolerant and cannot take dairy products
• People who are vegan and do not consume dairy products
• People who are on corticosteroids
• People with conditions like inflammatory bowel disease that decrease calcium absorption
• People with conditions like hypoparathyroidism that cause low calcium levels in the blood

In addition, many pregnant women also fail to get adequate calcium through diet and so are advised to take calcium tablets during pregnancy.

Finding the Best Calcium Tablets: Key Factors to Consider Before Buying

Form of Calcium Used

Calcium tablets contain calcium compounds like calcium carbonate and calcium citrate. Another form that is also available is calcium phosphate. However, it is less used than the other two forms.

Calcium carbonate is usually preferred as it contains more calcium and is less expensive than calcium citrate. It must be taken with food, as stomach acids facilitate its absorption.

Calcium citrate, on the other hand, can be taken with or without food and is more easily absorbed than the other form. It is 2.5 times more bioavailable than calcium carbonate. However, it has less calcium, so one must take more of it to meet their daily calcium requirements. It is more suitable for people who take acid-reducing medicines as its absorption does not rely on stomach acids.

Amount of Elemental Calcium

Calcium carbonate tablets contain 40% by weight of elemental calcium, whereas calcium citrate tablets contain only 21%. To give you an idea, a 500 mg tablet containing calcium carbonate will provide you with 200 mg of elemental calcium, whereas a 500 mg calcium citrate tablet will provide only 105 mg of elemental calcium.

This means you will need to make more calcium citrate tablets as compared to calcium carbonate tablets to meet your daily RDA. 

Dosage 

As the amount of elemental calcium varies based on the form of calcium used, the dosage of every product can also vary. See the product label to see the suggested dose, or talk to your local pharmacist or doctor to know how many tablets you must consume to meet your daily calcium needs.

Added Nutrients

Calcium tablets often have added ingredients such as vitamin D3, magnesium, zinc, and boron. There are different reasons why these ingredients are added along with calcium. 

• Vitamin D3 is needed to support the absorption of calcium in the body.
• Magnesium works with calcium to support the proper functioning of muscles and nerves.
• Zinc and calcium together boost immune function.
• Boron helps in calcium and magnesium metabolism.

Product Quality

The best calcium tablets for bones have top-notch quality. But how do you ensure a product is a quality product? First of all, pick reputable brands known for manufacturing quality supplements. These products often have certifications from FSSAI and GMP. Their labels are clear, highlighting ingredients and their quantities.

These products may also undergo third-party testing to ensure the quality of their product. So, look for products with labels highlighting third-party testing.

Size of Tablet

Many people have trouble swallowing large pills. If you are one of them, check the size of calcium tablets before buying. Often, calcium carbonate tablets are smaller compared to calcium citrate tablets and must be taken less frequently.

Dosage Form

If you don’t find calcium tablets that you can swallow easily, you may opt for chewable calcium tablets. These are a great alternative for people who have trouble with pills. You may also choose other dosage forms, such as powder or liquid calcium supplements if tablets don’t work for you.

How Well Can You Tolerate It

Some individuals may develop mild side effects after consuming calcium tablets. If you’re sensitive, you may notice gas, bloating, or constipation. Usually, calcium carbonate is more likely to cause constipation.

These effects can be managed by making changes to your diet, for example, drinking more fluids or eating more fibre-rich foods. However, if these symptoms do not go away, try another brand to see if you can tolerate it or talk to your doctor for a change in calcium supplement.

Cost

The cost of calcium tablets can also vary from one brand to another. Take time out to do a cost comparison between the different brands available and find one that is affordable for you. Also, take into consideration the number of tablets you will be getting to determine the cost per tablet. A brand with a lower cost per tablet tends to be more cost-effective. 

Your Current Medications

Calcium supplements have the tendency to interact with certain drugs. If you are presently taking medications like synthetic thyroid hormones, hypertension medicines, bisphosphonates, or calcium channel blockers, let your doctor know so they can suggest an appropriate supplementation option for you.

Points to Note When Taking Calcium Tablets

1. Take your calcium tablets with meals, especially if the tablet contains calcium carbonate.

2. Do not consume more than the suggested dose, as it can lead to side effects.

3. Never take iron or zinc supplements along with your calcium tablets to avoid possible interactions.

4. Ensure optimal vitamin D levels in your body to support calcium absorption. Taking calcium and vitamin D3 tablets can help individuals with low vitamin D levels.

5. Do not take more than 500 mg of calcium at a time. Taking large amounts can hinder absorption and cause side effects.

6. See your doctor immediately if you notice symptoms of an allergic reaction like rash, hives, difficulty breathing, chest tightness, wheezing, or swelling in the face, lips, mouth, or throat.

Calcium Tablets Available in India

Here is a reference to some of the top calcium tablet brands available in India:

Final Word

Finding the best calcium tablets for men or women may seem confusing at first. But with the right knowledge, one can easily find a calcium tablet that fits their needs and budget. Here, we would like to remind you that not everyone needs to take calcium tablets. If you think you or any of your family members might have low calcium levels, get in touch with your doctor for an evaluation and a recommendation on the best calcium supplement you can take.

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Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult a qualified healthcare provider for diagnosis and treatment of any health condition.