Boning Up on Calcium
Getting Enough in Your Diet and Your Supplement
Taking a calcium supplement regularly may be more important than which one you choose
Sure, calcium builds strong osteoporosis-resistant bones. But most people don't know that getting enough of this mineral also helps keep blood pressure in check, improves cholesterol numbers, makes preeclampsia in pregnancy less likely, reduces the risk of colon cancer, and helps with weight maintenance. So you can see, it's essential you get enough calcium--but what's the best way? While there are many rich sources of calcium, the most important thing when evaluating your options is to understand how much of it is actually absorbed and used by the body.
The National Academy of Sciences recommends 1,000 mg daily for people ages 19 to 50 and 1,200 mg daily over age 51.
Food first: Eat your calcium-packed favorites
Cover your bases with stand-out supplements
If you're considering a calcium supplement to bump up your calcium intake, you have your pick of many different forms are available in dietary supplements. Some research has found that certain forms of calcium absorb better than others, but other studies have found they are about the same. So, taking a calcium supplement regularly may be more important than which one you choose:
Whichever form of calcium you choose, they all add to your body's calcium stores, especially if you take it with a meal. Dinner might be the best choice since supplementing in the evening appears better for osteoporosis prevention than taking calcium in the morning, because of the circadian rhythm of bone loss. However, people supplementing with more than 600 mg per day should divide it up between meals.
Don't forget the D
Not everyone knows that the body also needs vitamin D in order to properly absorb calcium. And since vitamin D-deficiency is surprisingly common, you might discuss with your doctor whether you should get your levels checked.
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