Why You Need CalciumBy Vanessa Agosta [Nutrition & Diet]
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 Where should we get our calcium? Are supplements as good as food? Calcium is better absorbed and works better to maintain bone strength when taken in through our diet than it does when it is supplemented. A study published in Harvard Women’s Health showed that even though women who were getting most of their calcium from food were consuming less (830 mg/day) than those getting most from supplements (1033 mg/day), the women who got calcium from their food had a much higher bone mass density (BMD). The women that got most of their calcium from food, or a mix of food and supplements, also had the highest ratio of estrogenic to non-estrogenic metabolites, which could certainly help maintain or boost BMD. Calcium-rich Foods Foods high in calcium include: • dairy products such as milk, cheese and yogurt (excellent sources and easily absorbed) • fortified soy products and juices • vegetables • fish products containing bones (canned salmon and sardines) • lentils and beans Supplement Solution It is estimated that over 75 per cent of adults consume less than the recommended daily intake of calcium. Therefore, it would be beneficial for most people to incorporate a supplement. When looking for a good one, here are some things to consider: • The amount of calcium per dose: Look for the amount of elemental calcium per tablet or chew. Calcium carbonate contains the most elemental calcium per milligram. • Taking it with food and water: Take calcium carbonate with food or soon after eating. It will be better absorbed with food in the stomach. Calcium citrate, calcium gluconate and calcium lactate are well absorbed at any time. Always take calcium supplements with plenty of water. • Dosage limits: Do not take more than 500 mg of calcium at a time. That is all the body can absorb, regardless of the dosage, so spread your supplementation out over the day. • Standards: Look for products with a DIN (Drug Identification Number), NPN (Natural Product Number) or GP (General Product) designation to ensure that they comply with Canadian Standards. • Vitamin D: Make sure you are also getting enough Vitamin D in your supplement (800 IU/day). _____________________________ considering calcium It may seem like I am rehashing age-old advice and I suppose I am. However, in light of new research, we are learning how much more important it is to take in enough calcium in our diets. So if you are not lactose intolerant, make sure you take in as much food as you can that is calcium-rich and use a suitable supplement if you don’t think you’re getting enough. Calcium does a body good! Vanessa Agosta is a personal trainer with G Force Home Training Inc. For more information visit www.gforcetraining.com. Sources: Osteoporosis Society of Canada Sports and Exercise Nutrition: 1999 McArdle, Katch F, Katch V Lippincott Williams and Wilkins Calcium Supplementation Trials and Bone Mass Development in Children, Adolescents and Young Adults: 2006 Vatanparast and Whiting Nutrition Reviews Vol. 64, No. 4 Harvard Women’s Health Watch 2007 Dietary Calcium may be better for bones than calcium pills President and Fellows of Harvard College |
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