Who should supplement calcium and how much is enough?
Calcium plays an important role in maintaining bone density and preventing osteoporosis. However, according to experts, not everyone needs to supplement with tablets.
People who are deficient in dairy and calcium-rich foods, people with lactose intolerance, vegetarians, or have absorption problems due to gut disease may be recommended for supplementation. In addition, postmenopausal women and patients who have to take glucocorticoids for a long time are also at high risk of deficiency.
According to the Food and Nutrition Council, the National Academy of Sciences, the need for calcium varies by age, highest among adolescents (1300 mg/day). Adults aged 19 to 50 need about 1,000 mg/day, while women over 51 need 1,200 mg.
If your diet meets your calcium needs, you dont need to take supplements, says Dr. Melissa Nieves, a Florida-based clinical nutritionist. Conversely, long-term deficiency can cause osteoporosis and increase the risk of fractures."
Benefits, risks and safe supplementation
Studies show that calcium supplementation, especially when combined with vitamin D, can help maintain bone density in the elderly. However, the results of reducing the risk of fractures are still controversial.
In addition to bone health, calcium has also been shown to help reduce the risk of preeclampsia in pregnant women with a calcium-deficient diet. The World Health Organization recommends that this group may need 1,5002,000 mg/day.
However, supplementing too much calcium can be harmful. Some studies suggest an increased risk of kidney stones and cardiovascular disease, while others have not found a clear link. Calcium can also interact with drugs, such as levothyroxine (thyroid treatment) or quinolone antibiotics, reducing treatment effectiveness.
According to nutritionist Jennifer lefton, MS, RD/N, The safest way is to reduce the supplementation dose, up to 500 mg at a time and take it with meals to increase absorption. Drinking more than 2,000 mg/day can be counterproductive."
Food is still the optimal source of calcium
Instead of taking supplements, experts recommend increasing foods rich in calcium. Popular sources include: milk and dairy products, salmon or canned sardines with bones, tofu, green leafy vegetables such as kale, broccoli, and calcium-fortified cereals.
Dr. Nieves emphasizes: Fods not only provide calcium but also provide many nutrients to support bones, joints and the heart. Supplements should only be used as a alternative when the diet does not meet your needs".
When choosing a bottle, consumers should prioritize products tested by independent organizations such as NSF or the United States Pharmaceutical Company (USP) to ensure quality.
