What is the best form of calcium to take for bone health? This is a common question I’m asked in my office and many people have been misinformed on this topic. First of all, the topic of calcium absorption for bone health is very complicated and requires many other minerals and vitamins to achieve optimal absorption INTO the bone not just the blood stream. But in regards to this blog post, I will only discuss the absorption of calcium itself and which forms are the best.
The two most common forms available over the counter are calcium carbonate and calcium citrate. Most people have been told that calcium citrate is the better supplement but that is not necessarily true. Some positives to taking calcium citrate supplements are: they are more easily absorbed and they can be taken on an empty stomach. However, calcium citrate is only 21% elemental calcium which requires people to take more supplementally to reach their recommended daily intake.
Calcium carbonate tends to be the best value when it comes to supplementing with calcium because it has the highest amount of elemental calcium (40% by weight). The downside to taking calcium carbonate supplements is that it requires stomach acid to be absorbed well which is why I always require my patients to take their calcium carbonate supplements with food. Be aware: this poses a problem for the many people who are on stomach acid lowering medications like proton pump inhibitors for heartburn/GERD.
Also, be aware on how much calcium you take at one time. The recommended daily intake may be 1000-1200 mg per day. But because your body has difficulty absorbing more than 500 mg of calcium at one time you, will need to take pills multiple times a day to achieve optimal absorption. So, while you may think that you've met your daily requirements by taking one 1,000-mg calcium pill, you may actually be only halfway to your target.
ABOUT THE AUTHOR
Since 2005, Dr. Fey has helped women, men, and children find real solutions to their health concerns. She truly believes that giving the proper care and nutrients your body has an amazing ability to heal. She is committed to finding the root cause of illness by utilizing a whole body approach not just focusing solely on presenting symptoms. With her scientific background, Dr. Fey uses science based natural approaches to treating disease.
Dr. Amanda Fey is the owner and practicing Naturopathic Doctor at Complementary Medicine & Healing Arts, the Southern Tiers Center for Natural Healthcare located in the Binghamton NY area. The office website is www.naturallywell.us. Dr. Fey is currently offering telemedicine for patients all across the US. To contact the office, call 607-729-0591 or email cmhahealth@gmail.com.
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