Introduction
Osteoporosis is a medical condition that weakens bones and increases the risk of fracture. It is most common in women after menopause, but it can also occur in men. It is estimated that over 200 million people worldwide suffer from osteoporosis. Fortunately, there are steps you can take to prevent the condition. Taking a calcium supplement is one of the best ways to prevent osteoporosis. In this article, we’ll explore the best calcium supplements to prevent osteoporosis in 2023.
What is Calcium?
Calcium is an essential mineral that plays a number of important roles in the body. It helps in the formation and maintenance of bones and teeth, and it also plays a role in muscle contraction, nerve transmission, and blood clotting. It is estimated that 99 percent of the body’s calcium is stored in the bones and teeth, where it provides structure and strength. The remaining 1 percent is found in the blood and other body tissues.
Why is Calcium Important for Osteoporosis Prevention?
Calcium is important for osteoporosis prevention because it helps to keep bones strong. When the body doesn’t get enough calcium, it will take calcium from the bones. This can lead to weak and brittle bones. Taking a calcium supplement can help to ensure that bones stay strong by preventing calcium loss.
What is the Recommended Daily Intake of Calcium?
The recommended daily intake of calcium is 1,000-1,200mg for adults over the age of 19. It is important to note that the amount of calcium needed may vary depending on age, gender, and other factors. People who are at higher risk for developing osteoporosis, such as post-menopausal women, may need more calcium than those at lower risk.
What are the Best Calcium Supplements to Prevent Osteoporosis?
When choosing a calcium supplement, it is important to look for one that contains calcium carbonate or calcium citrate. Calcium carbonate is the most common form of calcium supplement and is the most easily absorbed. Calcium citrate is another form of calcium supplement that is more easily absorbed, but it is more expensive than calcium carbonate.
Calcium Carbonate Supplements
Calcium carbonate is the most common form of calcium supplement and is the most easily absorbed. It is usually taken in 500mg tablets or capsules. It is important to note that calcium carbonate should be taken with food, as it is not well absorbed on an empty stomach. Common calcium carbonate supplements include Caltrate, Viactiv Calcium Chews, and Os-Cal.
Calcium Citrate Supplements
Calcium citrate is another form of calcium supplement that is more easily absorbed than calcium carbonate. It is usually taken in 200-400mg tablets or capsules. Calcium citrate does not need to be taken with food, as it is better absorbed on an empty stomach. Common calcium citrate supplements include Citracal and Os-Cal Citrate.
Are There Any Side Effects of Taking Calcium Supplements?
Most people do not experience any side effects from taking calcium supplements. However, if too much calcium is taken, side effects may include constipation, bloating, gas, and nausea. It is important to talk to your doctor before taking any supplements, as some medications may interact with calcium supplements.
Conclusion
Calcium is an essential mineral for maintaining strong bones and preventing osteoporosis. Taking a calcium supplement is one of the best ways to ensure that you are getting enough calcium. Calcium carbonate and calcium citrate are the two most common forms of calcium supplements. It is important to talk to your doctor before taking any supplements, as some medications may interact with calcium supplements. With the right supplement, you can prevent osteoporosis and keep your bones strong.