How to drink calcium correctly - dosage and expert recommendations

What does calcium do for the body?

Micro- and macroelements are necessary for the body for the full functioning of organs and systems. Beneficial features:

1. Affects blood clotting, helping to form a blood clot to block tissue rupture.
2. Takes part in the process of muscle contractility and excitability of nerve fibers.
3. Blocks the absorption of saturated fats in the digestive tract, thereby preventing the deposition of harmful cholesterol.
4. Contained in cellular and tissue fluids.
5. It is part of the membrane and nucleus of cells and affects the permeability of the membrane.
6. Failure of calcium concentration in the blood leads to disruption of the endocrine, pancreas and gonads, adrenal glands and pituitary gland. The element is involved in the activity of these organs.

The body should be enriched with calcium and other beneficial substances daily. This will avoid the development of pathologies and complications.

Calcium gluconate

A cheap calcium supplement that is not as effective as the above remedies. Nevertheless, calcium gluconate is as safe as possible and is well absorbed by the body. This drug has a wide range of applications: it is prescribed for inflammation and allergies, it is approved for children, and is used to prevent osteoporosis.

Calcium gluconate

CJSC "Moscow Pharmaceutical Factory", Russia

The calcium supplement replenishes the deficiency of calcium ions necessary for the transmission of nerve impulses, contraction of skeletal and smooth muscles, myocardial activity, bone tissue formation, and blood clotting.
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Calcium content in foods

Photos from open sources

When should you start taking calcium?

The supplement is prescribed for the prevention of various diseases, an increase in the need for the element, and a lack of absorption. Lack of the substance causes kidney disease, hypertension, and intestinal malabsorption. The main causes of hypocalcemia in the body:

• unbalanced diet;
• following strict diets;
• chronic pancreatitis;
• long bed rest;
• lack of vitamin D;
• kidney diseases;
• dysfunction of the thyroid and parathyroid glands;
• excess iron, zinc, phosphorus, sodium, lead, magnesium;
• dysbacteriosis;
• candidiasis;
• food allergies;
• long-term use of diuretics and laxatives.

Those at risk include the elderly, children, teenagers, and pregnant or breastfeeding women. At this age and condition, macronutrient consumption increases sharply.

The role of calcium in the life of a pregnant woman

The body of the expectant mother while carrying a child needs minerals and vitamins. Pregnant women are often diagnosed with a lack of this microelement, which is responsible for the condition of teeth, bones, hair, muscles, and the formation of the cardiac and nervous systems. The element is involved in the development of all tissues and organs of the baby.

Forms of calcium

Calcium in preparations is presented in the form of various compounds. Let's talk about them in more detail.

1. Calcium citrate.
   Most often, such calcium costs an order of magnitude more than other calcium preparations. And all because calcium citrate is maximally absorbed by the body (even if there are problems with the gastrointestinal tract). This form of the drug is ideal for people over 60 years of age.
2. Calcium phosphate.
   This form of calcium has good bioavailability. Calcium phosphate, unlike other compounds, does not cause constipation. This calcium is usually prescribed to those who are prone to such problems.
3. Calcium chelate.
   This calcium is absorbed by the body by 90-98%, it is enriched with amino acids, is well tolerated, does not disturb the acid balance and is quickly absorbed by the body.
4. Calcium hydroxyapatite.
   This form of calcium is obtained from animal sources. Calcium hydroxyapatite is often enriched with collagen and phosphorus, making it ideal for strengthening bones and teeth.
5. Calcium carbonate.
   The cheapest and most common type of calcium. Its maximum digestibility is 22%. But if a person has low acidity, such calcium is not absorbed at all. Moreover, excess calcium can simply be deposited in the kidneys. Calcium carbonate has good bioavailability, plus the issue of price is important, so people often buy it.

How to understand that there is not enough calcium in the body

The first symptoms of macronutrient deficiency are increased fatigue and general weakness. Signs of hypocalcemia:

• deterioration of hair, teeth, skin and nails;
• numbness of limbs, convulsions;
• sleep disorder;
• disruption of the menstrual cycle;
• blood clotting disorder;
• weakening of the immune system.

With prolonged deficiency of the substance, osteoporosis, heart failure, and changes in mineral metabolism develop. Emerging pathologies require immediate treatment.

What medications are there?

There are several forms of calcium: gluconate, carbonate, citrate and chelate. Each type has certain properties and levels of digestibility.

1. Gluconate. This type of element has the largest list of contraindications and side effects. It is absorbed by the body only 3%. With long-term treatment, stones form in the gall bladder and kidneys. Its only advantage is its low price.
2. Carbonate. The most common form of calcium is absorbed by 17-22% at high and 0% at low acidity. Long-term use leads to the formation of calcium kidney stones. Taking a large amount of the element at a time can cause nausea, abdominal pain, and digestive tract disorders.
3. Citrate. The absorption rate of the drug is 44%. Calcium can be taken at any time, even on an empty stomach. This form of the element is safe for humans and does not cause the formation of stones. Calcium citrate helps change the pH of urine, eliminating the development of diseases of the urinary ducts and genital infections.
4. Chelated. On the world market this is the best form of calcium, which is also called “ionic”. The absorption of the drug is equal to 90-98%. The product has no side effects and does not irritate the digestive tract. The chelate is completely soluble in water, and the rapid release of calcium ions protects the blood from oversaturation with the element.

There is also calcium chloride in ampoules, which is used to more quickly saturate the body with the substance. Droppers are prescribed to people with increased secretion of the element and a deficiency in the functioning of the parathyroid glands.

What calcium to buy to strengthen bones.

October 12, 2022
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Content

• Forms of calcium
• How to choose a calcium supplement
• How to take calcium tablets
• Top 10 calcium supplements
• Calcium-D3 Nycomed Forte
• Now Foods, Calcium Hydroxyapatite
• Calcemin Advance
• Doppelhertz Active Magnesium+Calcium+D3
• Calcium D3 Ultra
• Solgar Calcium-Magnesium with Vitamin D3
• Calcium-Active Citrate
• Mountain calcium D3
• Complivit Calcium D3 Forte
• Calcium gluconate
• Foods High in Calcium

Calcium is a very important macronutrient, without which the body cannot function properly. Calcium is not only about strong bones and teeth. It is also responsible for muscle contraction, blood clotting, heart and vascular health, and the functioning of the nervous system.

To get your daily calcium requirement (about 1,000 mg) from food, you should drink a glass of milk, a glass of plain yogurt, and eat a block of cheddar cheese. But you can take a simpler route - and just buy calcium tablets. But here it is important to choose a drug that will be well absorbed by the body. These are the products on our list of the best calcium supplements.

Read also Vitamins for hair loss: 10 of the best Review of the best vitamins for hair.

Calcium norm, how much should you take

Before you start taking a dietary supplement, you should know your daily calcium intake.

The calcium level can be increased with the use of anabolic steroids, hormones, and excessive physical activity.

Calcium: an element essential for the body

Osteoporosis To reduce the risk of developing osteoporosis, preparations with calcium and vitamin D3, which promote the absorption of the mineral, can be used. More details

Dental health Calcium is involved in strengthening tooth enamel, which protects teeth from caries. Benefits of calcium

Healthy nails and hair Calcium and vitamin D3 promote the growth of strong hair and nails, thereby helping to maintain natural beauty and health. Medicine with calcium and vitamin D3

The role of calcium in the body Calcium is involved in the formation of bones, in the functioning of muscles and the blood coagulation system, and in the regulation of nerve conduction. What other processes require calcium?

Symptoms of calcium deficiency Lack of calcium in the body negatively affects the condition of bones, teeth, hair and nails. How can you make up for the deficiency?

"Complivit® Calcium D3 Forte" Calcium and vitamin D3 for strong bones and teeth. Find out more There are contraindications. It is necessary to obtain specialist advice.

Calcium is an important macronutrient found in all cells of the human body. A deficiency or excess of the mineral can have a detrimental effect on metabolic processes and the functioning of internal organs. The functions of calcium in the body are diverse: from participation in muscle contraction to bone formation. In the article, we’ll talk in more detail about the role calcium plays in the human body, how to maintain normal levels of the mineral, and why calcium supplements can be prescribed.

Most of the macroelement - approximately 99% - is found in the structure of bone and joint tissues, the remaining 1% is concentrated in the blood [1]. What effect does calcium have on the human body?

Calcium for bones

It is necessary to maintain a sufficient amount of calcium in the body to strengthen bones, build their strong and strong structure, resistant to high loads and minor trauma.

Probably everyone knows that calcium is important for normal growth and proper skeletal formation in children: a child needs calcium throughout the entire period of development[2]. To be more precise, a macronutrient is necessary for people of all ages: sufficient calcium intake is an important condition for healthy and strong bones. In addition, the mineral not only strengthens the spine, but also helps maintain an even and correct posture.

A lack of calcium affects a person’s well-being: he or she develops weakness and back pain. According to methodological recommendations, deficiency of the element can lead to demineralization of the spine, pelvic bones and lower extremities[3], which increases the risk of developing diseases of the musculoskeletal system, such as osteomalacia, osteoporosis, osteochondrosis. Also among the consequences of calcium deficiency are scoliosis and poor posture, and in children - growth retardation and rickets.

Calcium for teeth

Calcium is needed not only for bones, but also for teeth. The mineral is involved in the formation of dentin (the main part of the tooth) and tooth enamel and helps protect teeth from caries. Dental health directly depends on calcium. In children with a reduced level of the element in the body, delayed teething and dystrophic changes in the enamel may be observed. Calcium deficiency in adults increases the risk of developing caries and enamel erosion.

Important

Caries is one of the most common diseases of the oral cavity[4]. According to WHO, almost 100% of the adult population of Europe has encountered this problem at least once in their lives[5]. Demineralization of teeth - that is, a condition in which dental tissues lose a significant amount of minerals, in particular calcium salts - leads to disruption of the enamel structure, its weakening and, as a consequence, the development of caries [6].

Calcium for hair

The beauty and health of hair largely depends on calcium. The mineral affects the functioning of the hair follicle[7]. And healthy roots are one of the decisive factors for normal hair growth. Being a structural element (contained in the shaft), calcium affects the condition of the hair: with its deficiency, hair loss[8] and deterioration of their condition are observed.

Calcium for nails

The strength, hardness, shine, uniformity and uniformity of color of the nail can all depend on the level of calcium in the horny cells of the nail[9]. With a significant deficiency of the element, the nails usually become brittle, dull, and the plate may peel off[10]. Thus, calcium, among other things, is necessary for strengthening nails.

Thus, calcium is necessary to maintain normal functioning of the entire body. To avoid the development of deficiency conditions, it is necessary to monitor the level of the mineral. The average daily intake of calcium directly depends on a person’s age (see table).

Table . Daily norm of the macronutrient calcium for people of different ages[11].

According to the norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation [12], the upper permissible level of calcium intake is 2500 mg/day. However, a surplus of an element is still less common than a deficiency. Most often, a lack of the mineral is observed in children, the elderly, adherents of strict diets, pregnant women and women during lactation.

The main source of calcium is various foods: dairy products (milk, cottage cheese, cheese), sesame seeds, pistachios, legumes, greens, sea fish[13,14]. But even people who follow all the recommendations of nutritionists and include calcium-rich foods in their diet may experience a decrease in the level of the mineral. In this case, according to the clinical recommendations of the Ministry of Health, taking special calcium supplements may be indicated to meet the daily requirement for the element[15].

As numerous studies show, calcium levels are affected by the content of calciferol in the body. Vitamin D increases the absorption of the mineral and maintains normal calcium levels in the blood[16]. Therefore, it is better to take calcium along with vitamin D. But which calcium supplement is better to choose?

The pharmacological market offers a wide selection of vitamin and mineral complexes with calcium and vitamin D. These can be not only biologically active substances, but also medications. The difference between these groups is that to register a dietary supplement, it is not necessary to undergo testing for the effectiveness of the drug - it is enough to prove its safety. Supplements are not indicated for the treatment of deficiency conditions, however, for preventive purposes they can be used along with medications. A doctor will help you make a choice in favor of any dietary supplements or medications: taking into account the health characteristics of a particular person, a specialist can choose the most suitable remedy.

However, those who are completely far from medicine should also understand the features of calcium preparations. When purchasing, you need to pay attention to the composition, indications and contraindications, duration of the course and its cost. Taking these criteria into account, we will consider some popular dietary supplements and medicines with calcium.

• “Calcium-D3 Nycomed Forte”[17]. This drug (certificate number in the GRLS is P N013355/01 [18]) is indicated for the treatment and prevention of calcium and vitamin D3 deficiency. The active ingredients are calcium carbonate and colecalciferol. The drug can be used not only in adults, but also in children from the age of three. Not recommended for children under three years of age, people with high levels of calcium and vitamin D, severe renal failure, intolerance to the components of the product, and in some other cases. The duration of the course is at least four to six weeks. For an adult, one package of 60 tablets costing about 440 rubles may be enough for a four-week course. For longer-term use, it is more profitable to purchase a large pack of 120 tablets; its cost is approximately 615 rubles[19].
• Solgar® Calcium 600[20]. This dietary supplement can be used as an additional source of calcium and vitamin D3, they are the active ingredients of the supplement. "Calcium 600" is not suitable for people with intolerance to the components, as well as for children. Pregnant and lactating women must obtain a doctor's permission before use. The manufacturer does not specify how long the IUD should be taken. The cost of a package with 60 tablets starts from 710 rubles[21].
• Calcemin®. This medicine (number in GRLS - P N015890/01[22]) is a whole vitamin and mineral complex. In addition to calcium and vitamin D3, it contains zinc, copper, manganese and boron. This medicine is indicated to compensate for the deficiency of these nutrients. Calcemin® is not suitable for children under five years of age, people with hypersensitivity to the components of the product, with high levels of calcium or vitamin D3, as well as in other cases - more details can be found in the instructions for medical use. The minimum course is two to three months. Adults are recommended to take two tablets per day. Then to take the product for two months you will need at least 120 tablets. A package with this number of tablets will cost from 710 rubles[23].

The benefits of calcium for the body are undeniable: all cells and, accordingly, all biological processes depend on this mineral. Unfortunately, symptoms of calcium deficiency often become noticeable only when there are significant deviations from the norm. Therefore, it is extremely important to monitor the macronutrient content in the body, undergo appropriate tests and, if necessary, take preventive measures. In addition, it is worth choosing products that include, in addition to calcium, colecalciferol, or vitamin D3.

Calcium and vitamin D3 preparation for adults and children from 3 years of age

“Complivit® Calcium D3 Forte” is another version of the drug with calcium and vitamin D3[24].
Contains 500 mg of calcium and 400 IU of vitamin D3 in 1 tablet. The drug was created to regulate the exchange of calcium and phosphorus in the body (bones, teeth, nails, hair, muscles), increase bone density, replenish the lack of calcium and vitamin D3 in the body, promote the mineralization of bone and dental tissue.

Indications for use:

Prevention and complex therapy of osteoporosis and its complications (bone fractures). Prevention and treatment of calcium and/or vitamin D3 deficiency.

Contraindications to taking the drug include age under 3 years, hypersensitivity to components, increased concentration of calcium in the blood or urine, nephrolithiasis, excess vitamin D. Other contraindications can be found in the instructions for medical use of the drug.

To combat calcium and vitamin D3 deficiency, adults and children over 12 years old – 2 tablets per day, children 3-12 years old – 1 tablet per day or as prescribed by a specialist. Taking the drug "Complivit® Calcium D3 Forte" should only be done after consultation with a specialist. Typically, the course takes about 4–6 weeks. But the exact dosage and duration of therapy should be determined by a specialist. The average retail price of a package of Complivit® Calcium D3 Forte (60 tablets) is 389 rubles[25].

Sources:

• 1https://umedp.ru/articles/rol_kaltsiya_v_profilaktike_i_lechenii_osteoporoza.html
• 2https://myvrachi.ru/sites/default/files/publications/9578/pdf/zachem_nuzhny_preparaty_kalciya_detyam_i_beremennym_zhenshchinam.pdf
• 3,11,12https://www.rospotrebnadzor.ru/documents/details.php?ELEMENT_ID=4583
• 4https://www.who.int/ru/news-room/fact-sheets/detail/oral-health
• 5https://www.euro.who.int/__data/assets/pdf_file/0003/365862/oral-health-2018-rus.pdf
• 6https://ru.wikipedia.org/wiki/Dental_caries#Stain_stage_(macula_cariosa)
• 7https://medical-diss.com/medicina/optimizatsiya-terapii-diffuznoy-alopetsii-i-onihodistrofii-na-osnovanii-izucheniya-obmena-kaltsiya
• 8https://bme.org/index.php/CALCIUM
• 9https://www.rmj.ru/articles/dermatologiya/Znachenie_kalyciya_dlya_zdorovyya_koghi_volos_i_nogtey_i_voprosy_racionalynoy_korrekcii_ego_potrebleniya/
• 10https://12gp.by/information/news-and-announcements/document-249093.html
• 13https://rsport.ria.ru/20201008/kaltsiy-1578898639.html
• 14https://cgon.rospotrebnadzor.ru/content/62/4191
• 15,16https://minzdrav.gov-murman.ru/documents/poryadki-okazaniya-meditsinskoy-pomoshchi/D%2019042014.pdf
• 17https://calciumd3.ru/
• 18https://grls.rosminzdrav.ru/Grls_View_v2.aspx?routingGuid=3e8d4b33-ca9e-4fcd-919a-2e81d71f3fc0&t=
• 19https://vseapteki.ru/product/104968-kaltsiy_d3_nikomed_forte/
• 20https://solgarvitamin.ru/product/calcium-600/0415
• 21https://vseapteki.ru/search/?query=Solgar%20calcium%20600%20from%20shells%20oysters&original=1
• 22https://grls.rosminzdrav.ru/Grls_View_v2.aspx?routingGuid=9b979932-e2d4-49a1-a375-67fcd74594fb&t=
• 23https://vseapteki.ru/search/?query=calcemin
• 24According to the Instructions for medical use of the drug “Complivit® Calcium D3 Forte”
• 25According to ALPHARM LLC, January–March, 2022.

All information related to health and medicine is presented for informational purposes only and is not a reason for self-diagnosis or self-medication.

Side effects of calcium supplements

With uncontrolled intake of the element, hypercalcemia is observed, which negatively affects the functioning of the entire body. Main side effects during self-medication:

• upset stool, bloating, constipation;
• formation of kidney stones;
• decreased effectiveness of other medications;
• numbness, muscle spasms;
• toxicity of the supplement's auxiliary components;
• increased irritability.

If you have any symptoms of calcium overdose, you should consult a doctor.

Interaction with other drugs

Before using several types of medications, you should consult a doctor. At least 2 hours should pass between taking calcium and sodium fluoride, bisphosphonates, tetracyclines, and glycosides. This is because the element can increase or decrease the therapeutic and toxic effects of drugs.

The absorption of calcium is reduced when taken simultaneously with zinc, while calcium does not allow the body to be saturated with manganese and iron. When using prednisolone, the excretion of the substance increases. Calcium absorption is facilitated by additional intake of magnesium and vitamin D.

Calcium-rich foods

Dairy products are the most powerful source of calcium. The macronutrient is also found in greens, nuts, vegetables and fruits. The table shows foods by category that are high in calcium.

Almost all foods contain calcium, but in lower concentrations.

Getting calcium from food

The richest in calcium are:

• dairy and fermented milk products (milk, cottage cheese, kefir, fermented baked milk, sour cream and others);
• cheeses, especially hard varieties;
• different breeds of fish and seafood;
• sesame, as well as many other seeds and nuts;
• white and other types of cabbage;
• citrus fruits;
• greens (parsley, basil, dill, etc.), leafy vegetables;
• beans (green and white).

These products, in varying proportions, are present in the diet of probably every person. But the main difficulty in obtaining calcium only from food is that many foods contain this trace element in very small doses. To get 1 - 1.2 g of calcium (the required daily intake for an adult), you will need to eat a fairly large amount of food. Even with a very rational menu, the energy value of such a diet will be at least 3000 kcal, which for most people significantly exceeds the recommended daily calorie intake. In addition, for good absorption of calcium, other microelements are required. Balancing everything in the right proportion at home on your own is almost impossible.