best supplements

Common Forms: calcium citrate
calcium carbonate
calcium gluconate
calcium lactate
calcium chloride
calcium malate
calcium aspartate
calcium ascorbate

Overview

Calcium is the most abundant mineral in the body. It is essential for the development and maintenance of strong bones and teeth; roughly 99% of calcium in the body is deposited in these two places. Calcium also helps the heart
nerves
muscles
and other body systems work properly. To function correctly
calcium must be accompanied by several other nutrients including magnesium
phosphorous
and vitamins A
C
D
and K.

The best sources of calcium are foods (see Dietary Sources)
but supplements may be necessary for those who cannot meet their calcium needs through diet alone. In fact
according to the National Institutes of Health
many Americans consume less than half the amount of calcium recommended to build and maintain healthy bones. Heavy use of caffeine can diminish calcium levels; therefore
higher amounts of calcium may be needed if you drink a lot of coffee. Also
a diet high in protein can increase loss of calcium through the urine. Excessive intake of sodium
phosphates (from carbonated beverages) and alcohol
as well as the use of aluminum-containing antacids also contribute to increased excretion of calcium.

Calcium deficiency can be found in people with malabsorption problems
such as Crohn's disease
celiac disease
and surgical intestinal resection. Prolonged bed rest causes loss of calcium from the bones and the elderly are less able to absorb calcium.

Symptoms of calcium deficiency include muscle spasm or cramping
typically in hands or feet; hair loss (alopecia); dry skin and nails which may also become misshapen; numbness
tingling
or burning sensation around the mouth and fingers; nausea and vomiting; headaches; yeast infections (candidiasis); anxiety; convulsions/seizures; and poor tooth and bone development.

Uses

Obtaining adequate calcium can help prevent and/or treat the following conditions:

Osteoporosis

An inadequate supply of calcium over the lifetime is thought to play a significant role in contributing to the development of osteoporosis. Calcium is necessary to help build and maintain healthy bones and strong teeth. Studies have shown that calcium
particularly in combination with vitamin D
can help prevent bone loss associated with menopause
as well as the bone loss experienced by elderly men. If adequate amounts of calcium are not being obtained through the diet
calcium supplements are necessary.

Premenstrual Syndrome (PMS)

Calcium levels often measure lower the week prior to one's menstrual period compared to the week after. Studies suggest that calcium supplementation helps relieve mood swings
food cravings
pain or tenderness
and bloating associated with premenstrual syndrome.

High Cholesterol

Preliminary studies in animals and people suggest that calcium supplements
in the range of 1
500
to 2
0
mg per day
may help to lower cholesterol. The information available thus far suggests that keeping cholesterol levels normal or even low by using calcium supplements (along with many other measures such as changing your diet and exercising) is likely to be more beneficial than trying to treat it by adding calcium once you already have elevated cholesterol. More research in this area is needed.

Stroke

In a population based study (one in which large groups of people are followed over time)
women who take in more calcium
both through the diet and with added supplements
were less likely to have a stroke over a 14 year time course. More research is needed to fully assess the strength of the connection between calcium and risk of stroke.

Colon Cancer

Although some studies are conflicting
mounting evidence suggests that people who consume high amounts of calcium
vitamin D
and milk in their diets are significantly less likely to develop colorectal cancer than those who consume low amounts of the same substances. Although it is best to obtain calcium from the diet
the suggested amounts for the prevention and treatment of colorectal cancer (namely
800
IU/day of vitamin D and 1
800
mg/day of calcium) will most likely require supplementation.

Obesity

Both animal and human studies have found that dietary calcium intake (from low-fat dairy products) may be associated with a decrease in body weight. These effects cannot necessarily be attributed to calcium alone since dairy sources of calcium contain other nutrients (including magnesium and potassium) that may be involved in the weight loss. A review of all studies up to the year 2000 did conclude
however
that supplementation of 1
0
mg of calcium can facilitate as much as 8 kilograms (17.6 pounds) of weight loss and 5 kilogram (11 pound) loss of fat.

Dietary Sources

The richest dietary sources of calcium include cheeses (such as parmesan
romano
gruyere
cheddar
American
mozzarella
and feta)
wheat-soy flour
and blackstrap molasses. Some other good sources of calcium include almonds
brewer's yeast
bok choy
Brazil nuts
broccoli
cabbage
dried figs
kelp
dark leafy greens (dandelion
turnip
collard
mustard
kale
Swiss chard)
hazelnuts
ice cream
milk
oysters
sardines
canned salmon soybean flour
tahini
and yogurt.

Foods that are fortified with calcium
such as juices
soy milk
rice milk
tofu and cereals
are also good sources of this mineral.

Calcium may also be obtained from a variety of herbs
spices
and seaweeds. Examples include basil
chervil
cinnamon
dill weed
fennel
fenugreek
ginseng
kelp
marjoram
oregano
parsley
poppy seed
sage
and savory.

New Life Health Centers has no means of independently evaluating the safety or functionality of the products offered by their suppliers and affiliates and thus can neither endorse nor recommend products. Information presented is of a general nature for educational and informational purposes only. Statements about products and health conditions have not been evaluated by the US Food and Drug Administration. Products and information presented herein are not intended to diagnose
treat
cure
or prevent disease. If you have any concerns about your own health
you should always consult with a physician or other healthcare professional.