Calcium

Signs that you may need more Calcium, include symptoms such as PMS, fatigue and growing pains. These are often above and beyond what you would usually experience, therefore indicating the potential that you need more Calcium. A study found that women who received calcium supplementation experienced fewer mood swings and appetite fluctuations and less tiredness when compared with the placebo group.

Calcium in supplements is often found in combination with another substance, typically carbonate or citrate. The most common and least expensive type of supplemental calcium available is calcium carbonate. Calcium carbonate supplements tend to contain the highest amount of elemental calcium (about 40% by weight). Because calcium carbonate requires stomach acid for absorption, it's best taken with food. Most people tolerate calcium carbonate, but some people find they experience mild constipation or feel bloated. Calcium citrate supplements are absorbed more easily than calcium carbonate. Although the citrate form is a bit more expensive, it is more bioavailable, especially for older people who may have less stomach acid and digestive issues. They can take it on an empty stomach, as they are more readily absorbed by people who take acid-reducing medications for example. But because calcium citrate is only 21% calcium, you may need to take more tablets to get your daily requirement.

It is good for bone health support to have both Vitamin D and Calcium together as they work in conjunction with each other. The supplements can be taken at one time, whether you take them with or without food. Calcium can make it harder for your body to absorb certain prescription medicines and some medicines can make it harder for your body to absorb Vitamin D. If you take other medications then take them at least 2 hours before or 4 to 6 hours after you take a Calcium and Vitamin D combination.

Some food products, such as certain breakfast cereals, milks and juices are fortified with Calcium. And certain foods that contain natural Calcium include the following; rye bread, wholegrain bread, dairy products, nuts and seeds, cruciferous vegetables, oats and soy and seaweed products. If you eat and drink the following foods this can help, get you to a total of about 1,000 mg of daily calcium. There are many dietary ways that can be incorporated to meet your daily requirement of calcium.

Women ages 50 and younger should consider a daily Calcium supplement of at least 500 milligrams and eat calcium-rich foods such as dairy products if well tolerated, fortified products, nuts and seeds, cruciferous vegetables, soy and seaweed products. If you are older than 50, consider taking a daily supplement of 800-1,000 mg on top of eating calcium-rich foods. When it comes to taking calcium, some people may not find it practical or possible to meet the recommended daily intake (RDI) from diet alone. For adults, the RDI is 1,000 milligrams (mg) daily, which increases to 1,200 mg per day for women over age 50 and men over age 70.