Too much Calcium?

[theosteonlady]

It recently came to my attention that I really need to increase my Calcium intake, but like any other supplement out there, I'd want to be an informed consumer before going out to buy my Calcium supplements. What are the best Calcium supplements out there and can I intake too much Calcium?

[yogalibrarian]

The old adage is that the best calcium supplement is the one you actually take. (It’s about adherences.) But that being said, “it’s complicated.”

A good source of information on calcium is the Office of Dietary Supplements (ODS). Https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

Here are some general guidelines:

It is best to get your calcium from your diet. Supplements are intended to supplement your diet not replace it. The ODS site has a list of some high calcium foods. Also, check you’re your bottled water. Some mineral waters are high in calcium—check the nutrition labels.

Space out your calcium over the day. Your body can only metabolize calcium in 500-600 md doses. More is not absorbed.

And speaking of absorption, make sure you are getting enough vitamin D. It’s needed to absorb calcium. Many of us need vitamin D supplements because vitamin D is produced by skin when exposed to sunlight of sufficient intensity. If you live in the northern part of the country and/or wear sunscreen, you don’t produce enough. Very few foods are high in vitamin D.

The two most effective, widely-used types of calcium are calcium carbonate and calcium citrate. Calcium carbonate is inexpensive and widely available. Because it is dependent on stomach acid, it is best taken with food. Also, some people complain that it makes them feel “gassy.” Calcium citrate does not need to be taken with food.

The ODS page on calcium includes upper limits. Those vary by age, gender and pregnancy.

[poddysss in reply to yogalibrarian]

I recently looked into my calcium levels, not previously having understood them.

The prof helping me asked about my diet, which is pretty good but not amazingly healthy, he asked about how many milky coffees and cups of tea with milk also about eating biscuits and cake etc. Now, I'm sure we don't all eat the perfect diet but how many of us realise that, yes! We do actually get a bit of calcium from that slice of cake and or biscuit and the milk from the cup of tea.

I eat my greens and meat and fish and can't help but to have a slice of crusty white bread instead of whole meal but do you know what? White bread has more calcium than brown! So what I'm saying here is " you can have your cake and eat it!"

My natural diet ( yes including ice cream and rice pudding ( my all time favourite ))

actually gives me more calcium than I need. Just 4 ounces of cheddar gives you your full daily requirement of calcium !

Fortified instant cereals (100g) give you Up to 1333mg of calcium when your daily recommended intake, if you have osteoporosis, is 1000 a day.

So check it out a little, enjoy your food and calcium naturally and take supplements if you need to. I'm off for another cuppa!

[yogalibrarian in reply to poddysss]

Good point.

That milky coffee probably helps counteract the calcium-robbing properties of the caffeine in the coffee, especially if you drink more than 3 cups per day.

Like many other things, dietary balances are complicated. And they are impacted by other things in your body.

Some people need to be concerned with dietary fat and it's implications for cholesterol levels. It's not one of my concerns, so I still enjoy cheese.

Variety, balance, and moderation seem to be the keys -- not obsession and guilt.

[poddysss]

Spot on!!!!