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Chew, pop or swig: when it comes to calcium supplementation, the choices are endless. Here's a guide to help you choose the right form for you.(nutritional values of calcium)
Calcium is a bone-strengthening mineral marvel that's been linked to improving myriad health problems including premenstrual syndrome, type 2 diabetes and even colon cancer. Although calcium is found in plenty of foods, especially dairy products, many Americans fail to get the expert-recommended amount of 1,000mg a day for adults (1,200mg for those over age 51). If you suspect you're missing that quota, have no fear: There is a multitude of supplements to help fill the calcium gap.
And we don't blame you if all the choices confuse you, but the end result is that there really is a supplement for everybody--once you know how to work out exactly what those labels mean. Read on to find out about different types of calcium supplements and how to choose the perfect one to suit your lifestyle.
citrate or carbonate?
Calcium supplements are usually made up of calcium citrate or calcium carbonate. Calcium citrate is more easily broken down by the stomach--though this doesn't matter much if you have normal levels of stomach acid--and can be taken at any time, whereas calcium carbonate is better absorbed with meals. On the other hand, calcium carbonate is found more abundantly in nature, so it's often less expensive than its more digestible counterpart.
Whatever form the calcium comes in, it's the amount of elemental calcium that gives the supplement its potency. If a dose of the supplement contains 500mg of elemental calcium, you'll need to take two doses (preferably spread out over the day as your body best absorbs 500mg or less at a time).
tablets and capsules
At present, calcium supplements in pill form are more plentiful on nutrition store shelves, probably because they've been around a lot longer than the chewable and liquid varieties. Consequently, if you're looking for a supplement more tailored to your lifestyle (such as those containing extra B vitamins for a vegetarian diet), a pill form may be your best bet.
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