How do you take Calcium?8 Top Brands Best Calcium Supplements for women
You can associate taking calcium supplements with what older adults do, but calcium is beneficial for women of all ages.What is the best calcium supplement for women?
The increased risk of osteoporosis is due to the fact that women have smaller and weaker bones than men and that the decrease in estrogen production during menopause accelerates bone loss. Based on these risk factors, all women should be concerned about having enough calcium to maintain strong bones.Bone strength peaks during your teenage years, making calcium even more important for younger women. Women, in general, should be particularly concerned with bone health. Of those diagnosed with osteoporosis, or weak bones, 80% are women.
But, calcium can help younger women in a different way.
A 2017 study showed that calcium supplementation by 500mg per day significantly decreased anxiety, mood swings, bloating and depression. Naturally reducing the symptoms of PMS is a great motivation for any woman to consider a calcium supplement.
What you will learn
Calcium supplement for women : how do you take it?
Have you been advised to take a calcium supplement? Here’s what you need to know in order to maximize its absorption.
Citrate or carbonate: when to take them?
There are different forms of calcium supplements. The two most common are calcium citrate and calcium carbonate. The optimal time to take the supplement differs depending on the form chosen. The carbonate should be taken during or immediately after a meal; the acid secreted during digestion increases the absorption of calcium taken in this form. Citrate and other forms (lactate and gluconate) are well absorbed at all times.
One big dose or several small?
Calcium is best absorbed when taken in doses of 500 mg or less of elemental calcium. So if you need to take, for example, 1000 mg per day, it is best to split that dose in half, and take these at different times of the day. Pay attention to the amount of elemental calcium present in each tablet. For example, a 1250 mg tablet of calcium carbonate may contain 500 mg of elemental calcium.
Avoid interference
Some drugs can interfere with the absorption of calcium and calcium can interfere with the absorption of iron, zinc, chromium and manganese. Talk to your doctor, pharmacist, or nutritionist to determine the best time to take your various supplements and medications. Lastly, it is recommended that you swallow your calcium supplement with plenty of water.
8 Top Brands Best Calcium Supplements for women
Solaray Calcium Magnesium Zinc
Herbspro.com
Dietary Supplement
Solaray Calcium Magnesium Zinc is a good calcium product that comes from a very reputable brand. Containing three key nutrients in one, this supplement targets some of the most common nutritional deficiencies to improve overall health and well-being.
Strong points:
1000mg calcium
500mg magnesium
25mg zinc
Targets three very common nutrient deficiencies
Lots of user reviews available online
What’s in it: One serving contains:
1000mg calcium (as calcium citrate, calcium carbonate, calcium chelate and calcium hydroxide)
500mg magnesium (Like magnesium oxide, magnesium citrate and magnesium chelate)
25mg zinc
Who makes it: This product is made by Solaray, a division of Nutraceutical. Solaray has been in business since 1973 and was acquired by the Nutraceutical Group in 1993. From their humble beginnings over 40 many years ago, Solaray has been committed to maintaining rigorous standards of quality and consistency, all by working hard to keep prices reasonable for their customers.
Bottom line: Overall, this is a great cal-mag product from a trusted brand. If you are looking for something that covers all the bases, these pills are a good choice. That said, the serving size is 4, and this supplement is pricey.
Solgar Calcium Magnesium with Vitamin D3
Amazon.com
This Solgar product contains calcium, magnesium and vitamin D. These three nutrients work synergistically in the body, which is why they are often combined into one product. Containing 100% of the Daily Value or more of each of these important nutrients, this supplement is an easy way to help improve your well-being.
What’s in it: One serving contains:
1000mg calcium (As calcium citrate)
500mg magnesium (As magnesium oxide and magnesium citrate)
400iu vitamin D3
Who makes it: This product is made by Solgar, a large-scale nutrition company that has been in business since 1947. For decades, Solgar has been developing, producing and distributing high quality supplements and health products. Today, their offers are available worldwide.
Bottom line: Overall, this is a very effective calcium supplement that also offers the added benefits provided by magnesium and vitamin D3. All three of these nutrients are very often deficient, so adding them to your supplement regimen can really help boost your well-being. Plus, Solgar is a great company that has been in business for almost 70 years so you can trust their expertise and service.
Rainbow Light Calcium Citrate Mini Tablets
Herbspro.com
Multi-Mineral SupplementFood-Based FormulaMost Recommended form of Calcium* Vitamin D & Foods for Enhanced Absorption* Easy to Swallow, Magnesium Free New Look Same FormulaVegetarian/Gluten-Free
Rainbow Light Calcium Citrate Mini Tablets are made by a high quality company and each serving contains 800mg of Calcium Citrate, which is one of the best forms of calcium due to its superior absorption rate. It also includes vitamin D3, spirulina, and horsetail, which work together to increase the effectiveness of this product.
Strong points:
800mg calcium citrate
Includes Vitamin D3, Boron, Spirulina, and Horsetail
gentle formula
Mini tabs are easy to swallow
Made by a well-known company
Very affordable
What’s in it: One serving contains:
800mg calcium citrate
800iu Vitamin D3 – Vitamin D3 is added to increase the effectiveness of calcium, and because it provides many notable health benefits on its own.
Boron, spirulina and horsetail extract are added to further increase absorption and effectiveness.
Who makes it: This product is made by Rainbow Light, a large-scale nutrition company based in Santa Cruz, California. Founded over 30 years ago, Rainbow Light has decades of experience in producing high quality supplements and nutritional products. In designing its product offerings, Rainbow Light aims to use pure ingredients and whole foods as much as possible. Today, they are one of the biggest and best names in the business!
Bottom line: Overall, this is a great choice for those looking for a solid calcium product. The mini tabs are nice because they are very easy to swallow and the gentle formula is great for people with sensitive stomachs. Perhaps more importantly, the product is backed by a great company known for its quality and consistency.
Bluebonnet Calcium Citrate Magnesium and Vitamin D3
Amazon.com
Bluebonnet Calcium Citrate Magnesium and Vitamin D3 is a powerful supplement offering several key nutrients in one. Calcium and magnesium, two of the nutrients most often deficient, are included, as is vitamin D3. These three ingredients work synergistically to improve your well-being and ensure optimal levels of nutrients in your system.
Strong points:
Calcium, Magnesium and Vitamin in a D3
1000mg calcium
400mg magnesium
800iu vitamin D3
Three important nutrients in a
Chelated for optimal absorption
Lots of user reviews available online
Affordable
What’s in it: One serving contains:
1000mg calcium (As calcium citrate)
400mg magnesium (Magnesium aspartate)
800iu vitamin d3
Who makes it: This product is made by Blue Bonnet Nutrition. Founded in 1991, Blue Bonnet has been working hard to create natural, effective supplements by combining the best of science and nature into one. Today, they offer many great products ranging from vitamins to minerals and beyond.
Bottom line: It combines 100% of your daily calcium intake with magnesium and vitamin D3, nutrients that boost the effectiveness of calcium while providing important benefits. This product is also from a large company. So you can be sure that you will get a good product with Blue Bonnet.
Kirkland Signature Calcium Magnesium Zinc Citrate
Amazon.com
- For strong bones and teeth
- Healthy muscle contraction
- Lowered risk of osteoporosis
- With Vitamin D3 to assist in the absorption of calcium
Kirkland Signature Calcium Citrate is a good choice of calcium which also contains the essential nutrients of magnesium, zinc and vitamin D3. These ingredients work together to provide powerful health benefits. These are also all the nutrients that are often lacking in our modern diet.
Strong points:
500mg calcium
80mg magnesium
10mg zinc
Vitamin D3, B6, copper and manganese
Serving size is two capsules
Very affordable
Made by a good brand
What’s in it: One serving contains:
500mg calcium citrate
magnesium oxide 80mg
800iu vitamin D3
10mg zinc
Much more, Including vitamin B6, copper, manganese and boron.
Who makes it: This product is made by Kirkland Signature, which is the hallmark of the Costco store. Costco partners with reputable companies to help them produce high quality products and then markets them under the Kirkland Signature name. Anyone who knows Costco knows that this company is all about high quality, consistent products at great prices – and this item is no different!
Bottom line: Overall, this is a great product at a great price. It contains several essential nutrients in one single package. It’s also backed by Kirkland / Costco which is a great company to buy.
Nature’s Bounty Calcium
Herbspro.com
Calcium is the primary mineral responsible for strong bones and teeth.* Vitamin D3 assists in Calcium absorption and also supports a healthy immune system.* May reduce the risk of Osteoporosis** Liquid filled absorbable. No artificial flavor preservatives sugar starch milk lactose gluten wheat yeast or fish. Sodium free. *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose treat cure or prevent any diseases. **Adequate Calcium throughout life as part of a wellbalanced diet may reduce the risk of osteoporosis.
Nature’s Bounty Calcium is a natural supplement based on calcium carbonate. It also contains a high dose of vitamin D3.
What’s in it: One serving contains:
1200mg calcium (as calcium carbonate)
1000iu vitamin D3
Who makes it: This product is made by Nature Bounty, a huge supplement manufacturer with operations around the world. You’ve probably seen Nature’s Bounty products at your drugstore or supermarket. Founded in 1971, the Bounty Nature team has decades of experience in the industry, and they consistently and effectively produce highly effective supplements.
Swanson Calcium Citrate and Vitamin D
Amazon.com
- Potent, economical calcium citrate with vitamin D formula for bone nourishment
- Loaded with 200 IU of vitamin D to enhance absorption
- Features 315 mg of calcium in each tablet
- Per GMP guidelines set forth by the FDA, most products are formulated for 24 months from the date of manufacture. Liquids and probiotics are formulated for 12 months.
Swanson provides a product containing 630mg of calcium and 400iu of vitamin D. High quality source calcium citrate is used for its superior absorption properties.
Strong points:
630mg calcium citrate
Vitamin D 400iu
Supports a healthy lifestyle
The dose size is 2 capsules
What’s in it: One serving contains:
630mg calcium citrate
Vitamin D 400iu
Who makes it: This product is made by Swanson Health Products. Swanson is a GMP certified supplement producer who consistently creates high quality, effective health products to meet a variety of needs. They focus on quality, purity and consistency while providing excellent service to their customers.
Bottom line: The highly bioavailable formula absorbs well. So although these pills contain less calcium than average, the increased rate of absorption helps balance it. Plus, they come from a very reputable company and they are reasonably priced.
Amway Nutrilite Cal Mag D Plus
Amazon.com
- Build strong bones with calcium, magnesium, and vitamin D Cal Mag D nourishes your bones with three natural nutrients — calcium, magnesium, and vitamin D — required for strong, healthy bones at any age. Natural bone loss can begin as young as 30 years old.
- Made with one of nature’s most concentrated botanical sources of calcium — calcified seaweed.
- Has more vitamin D in a daily dose than 5 cups of fortified milk to help enhance calcium absorption.
Amway Nutrilite Cal Mag D Advanced offers all the benefits of calcium plus magnesium and vitamin D. These three nutrients work synergistically in the body.
Strong points:
200mg calcium
Vitamin D 200iu
7mg magnesium
zinc and manganese added
Small portion means more flexibility
Provides all the health benefits of calcium
What’s in it: One serving (1 tablet) contains:
200mg calcium (As calcium carbonate and calcified algae)
Vitamin D 200iu
7mg magnesium (Like magnesium oxide)
Who makes it: This product is made by Amway, a global, multi-level marketing company that operates in many categories, including supplements and health products. Amway manufactures high quality products and distributes them through a network of small business owners, to stimulate local economies and improve the health of their customers.
Bottom line: The amount of calcium given is way below average, but it can be helpful for people who want to customize their dosage more precisely. If you need less calcium than most people, this might be the best calcium supplement for your needs.
FAQ About Calcium Supplements
What is Calcium
Calcium is a naturally occurring mineral in many foods. Natural sources of calcium include dairy products, leafy greens, broccoli, edamame, and several other fruits and vegetables.
In the body, calcium serves a number of very important roles. For one, it plays a key role in building and strengthening bones. It also plays a role in the connection between the brain and the body, helping to improve your brain’s ability to communicate with the rest of your body, as well as improving memory function. It can also help regulate blood pressure and serves as a co-factor in many important enzyme reactions.
Calcium is one of the many nutrients that is essential for good health. Without sufficient amounts of this important mineral, our bones become brittle, our brain function slows down, our memory fades, and we experience the low calcium symptoms that are quite common these days.
Calcium is the most abundant mineral in the human body. Most of it is stored in bones and teeth, where it is used to strengthen and improve bone health.
The body cannot make calcium on its own, we need to get enough of it to stay healthy. The main source of calcium is dairy products like milk, cheese, eggs, etc. Many people get enough calcium, while others need supplements to reach optimal levels.
What Are Calcium Supplements?
Quite simply, calcium supplements are products designed to deliver concentrated doses of this important mineral. They usually come in tablet or capsule form, although calcium powder is an option as well.
The National Institute of Health recommends around 1000mg of calcium per day for healthy adults. The specific recommendation varies by age and gender, but 1000mg is a good average basis to consider.
To put this in perspective, a glass of milk has about 300 mg, a container of yogurt has about 200 mg, and a cup of kale has about 100 mg. So, while it’s possible to get enough minerals from your diet alone, it can be a challenge for many people – especially those who don’t eat dairy products or have other restrictive diets.
Calcium supplements typically contain 500-1000mg of calcium per serving, making it easy for you to meet your daily needs. And from above the recommended limit usually take a supplement even if you are already eating a fair amount of foods that contain calcium, such as dairy products. It’s an easy way to make sure you’re getting enough of this essential nutrient.
What are the benefits of calcium?
Calcium plays several important roles in the body. Here are the main benefits you can expect:
- Helps promote healthy bones
- Helps healthy heart muscles and heart
- Help symptoms of PMS
- Helps regulate pH levels
- Helps dental health by supporting your jaw
- Aids in the optimal transport of nutrients in the body
- Helps fight symptoms of calcium deficiency
- Promotes overall health
These are the highlights, but the list goes on. It’s also important to note that taking high calcium supplements can help you avoid symptoms of low calcium, which can be serious at times.
Calcium deficiency, also known as hypocalcemia, is a common problem that affects hundreds of thousands of people each year. This often goes unnoticed and over time can get worse if nothing is changed.
Symptoms of low calcium can be difficult to spot at first. Early impairments may not cause visible problems immediately, but over the years a deficiency can lead to symptoms like memory loss, muscle spasms, numbness and tingling, depression, and even hallucinations.
Who can benefit from calcium?
Since calcium fulfills so many roles in the body, and since the dangers of a deficiency of this nutrient can cause a lot of health problems, many people can benefit from adding a supplement to their diet.
That said, some people will experience more benefits than others. Below, find the groups of people most likely to get the most benefit from adding a calcium product to their diet:
- People at risk for calcium deficiency – deficiency of this key mineral is more common than you might think. Some risk factors for calcium deficiency include restrictive diets, vitamin D deficiency, magnesium deficiency, a history of gastrointestinal disturbances, liver failure, pancreatitis, hyperthyroidism, anxiety disorders, etc. If you think you are at risk, talk to your doctor about adding a calcium supplement to your diet.
- Those who do not eat dairy products – since the main sources of calcium in our modern diet are dairy products, those who are lactose intolerant or avoid dairy products for other reasons are at risk of deficiency. Without dairy, it is very difficult to get the RDA of calcium on a daily basis from food alone. There are many non-dairy foods that contain calcium, like kale, but you would need to eat a ton of it to get enough daily.
- Aging individuals – if you are a woman over 50 or a man over 70, you will need to increase your calcium intake. While the RDA for the average adult is 1000mg, this amount goes up to 1200mg once you hit 51 and 71, for women and men, respectively. In general, older people need more calcium to protect their bones from becoming brittle, and to help improve other health conditions associated with old age.
- Athletes and fitness enthusiasts – proper dosage of calcium is especially important for athletes and anyone who leads an active lifestyle. One obvious reason for this is that calcium strengthens bones and helps muscle cramps. But another reason you may not immediately recognize is that active people are more likely to be calcium deficient because sweating removes minerals from your body.
- Women – Women tend to need a little more calcium than men, especially older women. Some studies have also shown that calcium may decrease the effects of PMS in some women.
Are there any side effects of calcium?
In general, when taken as directed, there are no major side effects associated with calcium. That said, some people do experience some common side effects, such as:
Nausea / constipation
Drowsiness
Headache
Dry mouth
Muscle pain
More serious side effects can occur if you take too much calcium, or take it in more than recommended by your doctor. Calcium toxicity, also called hypercalcemia, can have very serious side effects. To avoid this situation, simply do not take more than the directions provided in the product package and consult your doctor if you have any questions.
As usual, we always recommend that you speak to a health care practitioner before adding any new supplement to your diet; even something as simple as calcium.
How do you take calcium supplements?
If you are wondering about calcium dosage or how to take these products, this section is for you.
First of all, you should take a look at the RDA for calcium to learn how much you should be taking. It varies with age and gender, but in general, around 1,000mg per day is needed for optimal health.
With that said, keep in mind that you are probably already getting calcium in your daily diet. Most calcium supplements come in tablet or capsule form, so they are easy to take. Calcium powder is a bit more complicated than it is worth in most cases.
Taking a 1000mg calcium pill every day shouldn’t cause you any problems, even if you are already eating a fair amount of dairy products. However, you should never take more than the recommended amount unless advised by a doctor, as higher amounts can lead to health problems down the road.
When should you take calcium?
As for when you should take your calcium tablets, you should take them separately from your multivitamin. Most multivitamins contain iron, and calcium can interfere with iron absorption. So, just take your calcium supplement at a different time than your standard multivitamin. Other than that, timing isn’t too important, although some people may experience mild stomach pain if they take supplements on an empty stomach.
It is also important to note is the relationship of calcium with other nutrients. In order to be absorbed and used properly in the body, calcium must react with sufficient amounts of vitamin D. Vitamin D is found in certain foods and is also absorbed through the skin when exposed to direct sunlight. It is also a common addition in calcium supplements. If you live in a sunny climate and are outdoors a lot, you probably don’t have to worry about vitamin D – but if not, look for a strong calcium supplement that also contains vitamin D.
Calcium and magnesium also work synergistically. That’s why you’ll find that many of the products listed above in our list of calcium recommendations contain these two minerals. You won’t necessarily need to take both, depending on your needs, but keep in mind that these minerals work well together and that too much calcium without enough magnesium (and vice versa) can lead to problems down the road.
How Do you Pick a Good Calcium Product?
As with most things these days, there are a lot of good calcium supplements to choose from. Choosing the best can be a challenge. We’ve done the work for you by compiling a list of the best calcium supplements available. We’ve also put together the tips below to help you narrow it down further.
- Calcium Content – Step # 1 should be to take a look at the ingredient label to see the amount of calcium in each serving. Typically, you will see products with a range of 500 to 1000 mg per serving. Keep in mind that the recommended daily amount is around 1000 mg.
- Type of Calcium – Another important distinction is the type of calcium used. “Calcium” is the real mineral, but in supplement form you will see names like calcium citrate (usually the best type), calcium carbonate, calcium chelate, and others. Different types absorb at different rates and efficiencies, although they all provide essentially the same benefits.
- Other ingredients – many products containing calcium actually contain more than calcium. Vitamin D is most commonly added, followed by magnesium and zinc. Vitamin D is primarily added to increase calcium absorption, and magnesium and zinc are added as they can synergize with calcium in the body. If you are already taking a magnesium or vitamin D supplement separately, you do not need to use any of these combined supplements. Otherwise, they are a convenient way to maximize the effectiveness of nutrients.
- Serving Size – Calcium supplements tend to be either very large tablets or 2 to 4 tablets per serving. This is important to take into account when purchasing a product. If you can swallow large pills, it may be easier / more convenient to use one or two pills per dose. On the other hand, if you are having trouble with larger pills, a serving of 1 tablet may be preferable. Also keep serving size in mind when calculating the price per serving.
- Brand quality – who makes the product? Is it a reputable company with good quality standards? In our list above, we only included products from large companies. But if you end up shopping elsewhere, do your research to find out who you’re buying from.
- Value / Price – last but not least, you should take note of the price of each supplement you are considering. Specifically, the price per serving should be a good indicator of value. It certainly shouldn’t be the number one factor, but price is usually a factor (unless you’re rich!)
Recapitulation
As a woman, your supplement needs may vary depending on where you are in your life cycle. Make sure you choose the best supplements for you so that you can live your healthiest life long after your senior years.
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