Calcium carbonate absorption by the body. Which calcium is best absorbed
Features of calcium absorptionIt is not enough just to use calcium, the main thing is to absorb it! Calcium is a hard-to-digest substance. Calcium is found in foodstuffs mainly in the form of sparingly soluble salts (phosphates, carbonates, oxalates, etc.). For example, only 13.4% of the calcium found in carrots is absorbed by the body. You need to eat 700 g of carrots to get 1/4 of the daily calcium intake. Its digestibility largely depends on the accompanying substances in the composition of food.
The solubility of calcium salts increases in the acidic environment of the stomach, but the dissolved ions are to some extent rebound and precipitate in the jejunum and ileum, where the pH is closer to neutral. Did you know that a person at the age of 60 can only produce 25% of the amount of stomach acid that they produced at the age of 20? Therefore, the need for calcium only increases with age. In the gastrointestinal tract, food components (glucose, fatty acids, phosphorus and oxalates) bind to calcium, forming complexes. In general, absorption of calcium supplements (especially less soluble ones) is improved when taken with food. This may be because food stimulates gastric secretions and motility, and dietary sources of calcium become more particulate and soluble.
Dietary fiber reduces the absorption of calcium. Several constituents of dietary fiber bind calcium. Hemicellulose inhibits calcium absorption.
Phytic acid (a component of plants) binds calcium into an insoluble form. Phytic acid is especially rich in cereals - rye, wheat, oats, however, during the fermentation of the dough under the action of the phytase contained in yeast, phytic acid is split.
Dark green, leafy vegetables are often relatively high in calcium. But calcium absorption is often hindered by oxalic acid. Combining with oxalic acid, calcium gives water-insoluble compounds that are components of kidney stones. These are sorrel, rhubarb, spinach, beets. Foods low in oxalic acid (white cabbage, broccoli, turnips) are good sources of calcium. The absorption of calcium from cabbage is as high as from milk.
Insufficient amount of protein in the diet impairs the absorption of calcium. The stimulating effect of proteins is probably due to the fact that the amino acids released during their hydrolysis form well-soluble complexes with calcium. A diet rich in protein may induce calciuria. Calciuria causes a negative calcium balance, but it does not lead to a compensatory increase in the efficiency of calcium absorption in the intestine. The same person has large daily fluctuations in urinary calcium levels due to the calciuretic effect of foods. Digested carbohydrates and protein have a calciuretic effect that is linearly related to intake of these substances, but relatively independent of calcium intake. For every additional 50 g of dietary protein, 60 mg of calcium is lost in the urine. A high level of phosphorus in some proteins reduces, but does not eliminate, its calciuretic effect. The calciuretic effect of protein leads to a decrease in renal reabsorption of calcium, which is not compensated by an increase in its absorption in the intestine. Therefore, a protein-rich diet in adults results in a negative calcium balance.
Calcium is absorbed from the intestines in the form of complexes with fatty and bile acids. The optimal ratio is 10-15 mg of calcium per 1 g of fat. Calcium absorption is facilitated by a sufficient content of unsaturated fatty acids. Insufficient and excessive amounts of fats, especially those rich in saturated fatty acids (cooking fats, lamb, beef lard, etc.), impair calcium absorption. With insufficient intake of fat, too few calcium salts of fatty acids are formed, giving soluble complex compounds with bile acids. With excessively fatty foods, there are not enough bile acids to transfer all the calcium salts of fatty acids into a soluble state, and a significant part of Ca is excreted in the feces. The excretion of Ca also depends on the nature of the diet. A diet with a predominance of food products with an acid reaction of the environment (meat, cereals, bread) leads to the excretion of Ca in the urine. With the predominance of alkaline products (fruits, vegetables, dairy products) in the diet, Ca is excreted mainly with feces.
An important factor influencing Ca absorption is the amount of phosphorus and magnesium in the diet.
The most favorable ratio of calcium to magnesium in the diet is 2:1. Close to this ratio is found in the following products - sardines, Atlantic herring, eggplant, cucumbers, lettuce, garlic, beans, pears, apples, grapes, raspberries, porcini mushrooms. If there is little magnesium, the formation of stones, calcification of blood vessels, calcium is deposited in atherosclerotic plaques. Magnesium is essential for Ca absorption in the kidneys and urinary tract. Magnesium deficiency stimulates PTH, leading to increased bone resorption and increased renal Ca excretion. Magnesium competes with Ca for bile acids, so an excess of magnesium negatively affects Ca absorption. In addition, magnesium is part of the enzymes necessary for the metabolism in cartilage and bone tissue.
The best ratio of calcium to phosphorus in adults is 2:1.2-1.8. A ratio close to this is characteristic of cottage cheese, cucumbers, garlic, and grapes. If Ca is supplied more than phosphorus, then the bone tissue does not form normally, problems arise in the calcification of blood vessels, the formation of stones in the kidneys, gallbladder. And if, on the contrary, more than necessary phosphorus is supplied, Ca is washed out of the bones and its absorption decreases.
The absorption of calcium is also affected by potassium, the excess of which impairs its absorption, because. Potassium, like magnesium, competes with Ca for bile acids.
Difficult calcium absorption: chocolate, excessive consumption of sugar, excess coarse fiber foods. Tea is not compatible with any trace element.
Coca-Cola, Pepsi-Cola, Fanta and other similar drinks contain acid sodium phosphate (Ca antagonist, prevents it from being absorbed), their pH = 2.2-2.5, to neutralize them, the body uses Ca, which is washed out of bone tissue .
Caffeine also increases urinary calcium loss. Abuse of coffee and alcohol can be the causes of calcium deficiency, as part of it is excreted in the urine.
Lactose increases calcium absorption. Lactose, undergoing fermentation, maintains low pH values in the intestine, which prevents the formation of insoluble phosphorus-calcium salts.
Along with vitamins A, C, D, E, K, the following elements can increase the level of calcium in the body: Fe, Mg, Mn, Cu, P, Si, as well as protein, gastric juice (HCl), pancreatic enzymes and Lactobacillus acidophilus .
Silicon cross-links bone tissue collagen. Zinc and chromium play an important role in the energy supply of bones, which is necessary for bone tissue growth. Boron affects the synthesis of estradiol, selenium with iodine - on the synthesis of thyroid hormones. Vitamin E affects the condition of membranes, including bone tissue.
A serious enemy of Ca and P is aluminum. Aluminum ions are able to replace Ca ions and thereby cause serious changes in Ca metabolism. A person gets too much of this metal by using aluminum cookware, drinking juice from aluminum-coated bags or canned beer.
In the diet of a modern person, there is a significant deficiency of calcium, especially for urban residents, in the diet which is dominated by refined foods, semi-finished products, etc. suffice it to say that the main source of calcium - dairy products - get on the table of a city dweller significantly depleted in calcium: 1 liter of fresh natural milk (from a cow) contains 1400 ml of calcium, and pasteurized, and even more so, sterilized, from which cottage cheese is made at dairies and cheese, only 140 mg. The modern city dweller receives, in a good case, only a third of the daily requirement of calcium.
It is recommended to take any Ca products at night, due to the circadian rhythm of bone resorption. Resorption is suppressed only by the evening intake of Ca, while the morning intake does not give a significant effect.
Many people, especially the elderly, eat cottage cheese, cheese for breakfast, believing that this is the best way to enrich their body with Ca and P. Resorption of Ca and P by bone tissue is carried out in the evening and at night. So, if you ate fish or cheese for breakfast, then you should not count on their beneficial effects. Ca and P either do not get into the blood from the intestines at all, or, due to their lack of demand, the bone tissue will settle in the kidneys in the form of oxalate stones. The point is also that in the morning corticosteroid hormones are produced and delivered to the blood, which block the absorption of Ca and P from the intestines into the blood. Therefore, products containing Ca and P are best taken in 2/2 days, for dinner.
It must be remembered that calcium is lost during heat treatment (for example, when cooking vegetables - 25%). Losses will be negligible if the water in which the vegetables were boiled is used (for example, broth or gravy).
The lower the fat content of dairy products, the higher the Ca content.
| Headings: | |
Osteoporosis
Chronic problems of Lewis (constitutional, acquired or hereditary). Deep phases of degeneration of the genitourinary sphere. Compensatory course:
In the morning: Arnika-12, Glonoin-12, Veratrum album-12.
In the afternoon: Phosphorus-12, Calcarea Fluorica-12, Barita Carbonica-12.
In the evening: 1). Hina-12, Lycopodium-12; 2). Lachesis-12, Mercury biyod-12.
The course is designed for three months.
Calcium metabolism is mainly based on the functions of the bladder, without the correction of which (removal of dysfunction) it is useless to try to fix it.
By the way, at the beginning of the last century, medicine realized that calcium is an important element in the body - this is bones, and metabolism, and the potassium-sodium pump (and this is water exchange in all phases - cells, lymph, tissues). Therefore, most diseases, and severe systemic ones, are either significantly alleviated or completely cured when the calcium balance is restored, therefore the slogan “all diseases are from a lack of calcium” was quickly voiced and applied. At the same time, the general calcification of the population (in Europe) was on a large scale, so much so that it reached the intake of 100-200 g of calcium per day - firstly, calcium is just chalk, the composition, let’s say, is inexpensive, and secondly, the idea “the faster – so much the better”, plus the citizens’ own initiative. I must say that the deterioration of health went very quickly, up to deaths (by the way, by default it was assumed that chalk is a neutral substance, let's say, it is not a poison), after which the whole company was curtailed (all this happened for a maximum of six months). And here's the problem. Let's imagine that our body is tuned to receive all the necessary elements from food products, i.e. we have a kind of “factory” in our body, which is obliged to absorb and process calcium. Lack of calcium - it is clear that the factory is not working well. Accordingly, with a sharp increase in load (loading of equipment), the effect was completely opposite - the equipment was worn out, and instead of increasing the rate, it simply failed. So, before increasing the load, it was first necessary to repair the “factory”, or normalize calcium metabolism - to activate the processes for its absorption. Therefore, it is impossible to increase the dose of calcium without stimulating the metabolism - the effect is strictly negative.
The exchange of calcium, especially fluoride, is stimulated by a simple preparation Calcarea fluorica (in general, calcium fluoride). About the last one. Since, again, calcium is an important element, after the crisis with the intake of chalk (for several years) another boom began - one of the German pharmaceutical companies began to produce and recommend to the population for use the same homeopathic calcium, only not fluoric, but carbonic . Since, as you and I know, this drug normalizes calcium metabolism in the body - the first effect was very successful - it was here that a large-scale improvement in well-being and healing of citizens began - the effect is clear to us. About a year later, the reverse process suddenly began - aggravations and deterioration began, after which one citizen from Holland even sued the company. At the same time, the German company was an honest manufacturer and did not refuse its claims - they themselves did not understand what was the reason that the drug had ceased to act in the right way. But it turned out that after the first year of selling the drug, which at the beginning was made according to the classical homeopathic scheme (for which a chalk particle was taken from the middle layer of chalk deposits and dynamized), they decided to improve the composition. The German mind suggested one simple idea - it is clear that they did not take pure calcium from the earth - there was a lot of pollution and related elements. Then they decided to improve the preparation and began to make homeopathy from chemically obtained calcium, assuming that pure calcium is much better than natural. But the result was exactly the opposite. Since then, all homeopathy has been prepared only from ecological components (no chemicals), and this preparation in German pharmacology began to be referred to as Calcarea Austermani - a homeopathic preparation obtained from natural calcium (marine sediments).
Therefore, to normalize the exchange, we need the following course:
First dose: Hina-12, Kantaris-12, Calcarea fluorica-12 - 2 peas each.
The second reception: Hina-12, Kantaris-12, Calcarea carbonica-12 - 2 peas each.
The third dose: Hina-12, Kantaris-12, Calcarea phosphorica-12 - 2 peas each.
The time of taking the drugs is from 21.00 to 23.00, it should be taken alternately, starting with the drugs of the first group, the next day - the drugs of the second group, and then the third, then the first again - and so on.
Calcium, obtained by our body naturally from food, is extremely beneficial, but due to the deterioration in the quality of food, we do not receive even half of the daily allowance, which can lead to more than 150 different diseases.
Calcium is not only about the health of our bones, teeth, hair and nails. 1% of calcium is found in the blood and is involved in various processes that allow our body to function properly. If calcium is not enough, our body begins to malfunction and often quite serious. Since the majority of people do not get the proper amount of calcium from food, we come to the understanding that it is necessary to add it to your diet. So, let's look at the various forms of calcium, their advantages and disadvantages, and finally choose the best for ourselves.
Forms of calcium
This form of calcium has the lowest percentage of absorption - about 3% and has a number of contraindications and side effects. Calcium gluconate preparations are produced without the addition of vitamin D3, which practically reduces the degree of its absorption to zero. One of the worst effects of prolonged use of this form of calcium is the formation of kidney and gallbladder stones.
Should be the only advantage of calcium gluconate is its low price, but due to the extremely low degree of absorption and the large number of negative consequences from its use, even a low price is not able to attract a knowledgeable client.
Calcium Carbonate (Calcium Carbonate)
This is a much more attractive form of calcium than the previous one. Such calcium is assimilated by the body by 17-22% with normal acidity of gastric juice, while with reduced acidity, the degree of its absorption drops so much that it is practically equal to zero. You should not get carried away with preparations based on calcium carbonate, because. it is also fraught with the formation of calcium stones in the kidneys. A large amount of this type of calcium taken at a time can significantly reduce the acidity of the gastric juice and cause side effects such as flatulence, constipation, nausea, allergic reactions and abdominal pain.
This form of calcium is quite widespread and is in great demand due to its greater bioavailability than calcium gluconate. However, there is a more interesting variation on the form of calcium, which we'll look at below.
Calcium citrate (Calcium citrate)
This form of calcium is absorbed by the body 2.5 times better than calcium carbonate, naturally in combination with vitamin D3. The degree of absorption of calcium citrate is 44%. Due to the fact that hydrochloric acid of gastric juice is not required for its absorption, preparations based on calcium citrate can be taken on an empty stomach. The use of calcium citrate does not cause deposits in the kidneys in the form of stones, so this form of calcium is safe for health. People with low stomach acidity and those who are already over 50 should stop at calcium citrate, because the degree of absorption in this case will be 11 times higher than calcium carbonate.
Calcium citrate is good for diseases of the urinary tract. It shifts the pH of urine to the alkaline side, thereby creating an unfavorable environment for the development of genital infections and inflammation.
Calcium amino acid chelates are by far the best form of calcium products on the market today. Often this form of calcium can still be found under the name "Ionic calcium". Although its price is really high, this is justified by the high degree of absorption and the absence of side effects, in particular, it does not allow the formation of kidney stones and gallbladder. Calcium chelates are able to be absorbed by 90 - 98%, while there is no need to add vitamin D3 to preparations of this type.
Calcium amino acid chelates do not irritate the gastrointestinal tract and do not require stomach acid for absorption. They are 100% soluble in water, which is 400 times higher than the dissolution of calcium carbonate. Another advantage of calcium chelate is the ability to quickly release calcium ions, which prevents calcium supersaturation of the blood, thereby eliminating the possibility of its increased clotting, which is fraught with the formation of blood clots. One of the best calcium products of this form is Forever Calcium, USA.
So let's sum it up
Of the many forms of calcium on the world market, Calcium Citrate and Calcium Chelate proved to be the best in terms of absorption and lack of side effects. The latter has twice the percentage of digestibility compared to calcium citrate. But due to the fact that the price of calcium chelate is usually three times higher than the price of calcium citrate, not everyone can afford it. After a brief review, the question of which calcium is better to answer is still up to you.
Calcium is a vital element for any living organism, one of the main building blocks for the skeleton and all bones, an indispensable, active alkaline earth component involved in many basic metabolic processes in the body.
We consume it with food, but current trends significantly reduce the already small doses of natural calcium in foods. The only way to replenish the deficiency is the use of special preparations. However, how to choose the optimal form of calcium, which would be quickly and completely absorbed by the body and at the same time would be inexpensive?
What are calcium supplements for?
The choice of the necessary drug must begin with an awareness of its significance for the body, as well as the beneficial properties and potential risks of taking the drug.
For adults
Calcium in the adult body performs a huge range of vital systemic functions. It is the main one for bone and tooth tissues, normalizes blood clotting, ensures the normal functioning of the muscle contraction function.
Recent studies show that it is calcium that slows down the aging process, an element that acts as an inhibitor of cancer development in complex therapy. For middle-aged and older people, calcium is needed to combat osteoporosis, menopause, as well as high blood pressure and some cardiovascular problems.
This element also blocks the absorption of saturated fats by the human body, normalizes the functioning of the gastrointestinal tract, and fights “bad” cholesterol.
For kids
It is calcium that is the most important mineral for children, starting from the first days of life. It helps the child to fully develop and be healthy. This element in the child's body is involved in more than three hundred biochemical processes, from the formation and development of bone tissue to the functioning of muscles and the cardiovascular system.
Calcium in various forms regulates the acid-base balance of the body, protects blood vessels from permeability, regulates muscle tone and blood clotting. An insufficient amount of calcium can cause convulsions in a child, multiple sclerosis, rickets, developmental pathologies of the lens of the eye, and poor blood clotting. The full development of the baby, including the active growth of the skeleton, directly depends on the presence in the body of a sufficient amount of the above substance.
Modern studies of scientists on the occurrence of diseases directly or indirectly related to a lack of calcium in the body are actively published in the foreign press. , this problem can cause up to a hundred of a wide variety of diseases and syndromes.
The most famous recorded cases:
- Osteoporosis is a decrease in bone density and an increase in skeletal fragility with a significant increase in the risk of fractures.
- Rickets is a childhood disease caused by insufficient mineralization of bone tissue and leading to a change in its structure.
- Osteomalacia is a disease similar to rickets, found in adolescents and adults.
- Pancreatitis is inflammation of the pancreas.
- Menopause is a syndrome of physiological decline in the sexual constitution.
- Renal and liver failure.
- Change in thyroid function.
- Cachexia and anorexia - exhaustion of the body.
- Bisbacteriosis.
- Cardiovascular diseases.
- Infectious, autoimmune and inflammatory diseases of a wide spectrum.
- Acquired defects of connective and bone tissue.
- Pulmonary and heart failure.
- Hyperplasia.
- Various neuropathies and stresses.
- Disorders of the gastrointestinal tract.
How to choose the right one and what to pay attention to?
Almost every modern person, in addition to the natural calcium contained in, requires an additional intake of drugs, due to the steady decrease in this useful element in the daily diet. For example, pregnant women and children need at least one and a half daily required dose, and patients during the recovery period even double. What kind of calcium to choose? Let's look at this issue more closely.
At the moment, calcium preparations are divided into two large groups - these are complexes of animal origin and drug substrates.
The former are nutritional supplements made from limestone, oyster shells, dolomite, animal bones, and other natural products. This type of drug is inexpensive and available in large dosages. However, there are two features here - this is the concentration of calcium directly in the mixture (it is lower than in classic factory tablets), as well as various natural pollutants, in particular lead, because it is he who accumulates in places where calcium is deposited. At a sufficiently high concentration, this pollutant can damage the brain and the cardiovascular system, almost and even change behavior with the appearance of aggression and a general decrease in intellectual functions.
The least of these negative additives, according to the results of the study, is found in chelate forms and calcium carbonates, most of all - in the bones and shells of oysters. Therefore, if you are going to purchase calcium preparations based on natural structures, be sure to choose preparations with the maximum level of purification.
In addition, it is desirable to use calcium preparations together with phosphorus and magnesium - this is how these components mutually reinforce the joint beneficial effect on the body and compensate for the loss of these minerals. If there is a lack of any of the three indicated elements in the body, then no matter how much you use one or two others, they will be absorbed very poorly. Vitamin C should also be taken as an additional modulator (aka fish oil) - the first catalyzes the absorption of calcium, the second is a kind of balancing for other minerals.
Preparations from purified substances are most often various compounds of a semi-synthetic nature in the form of salts. They are available in the form of solutions or compressed tablets. Here you should pay attention to the salt formula itself, because each of them may contain a different concentration of elemental calcium. So calcium gluconate and calcium lactate contain only 90 to 130 milligrams of pure substance per gram of substrate, while calcium chloride - 270, and calcium carbonate - more than 400 milligrams per gram of the compound.
List of the best drugs with a description
Calcium Carbonate with Magnesium
This combined preparation contains a large amount of calcium in a bound systemic form. It is used to compensate for the lack of balance of calcium and magnesium in the body, has a pronounced antacid effect on the gastrointestinal tract. Does not cause hypersecretion and soy acid-base balance.
Children over twelve years of age and adults take two tablets after meals, dissolving them in the mouth. Maximum dosage - 12 tablets per day
Possible side effects: hypercalcemia, change in stool consistency. The drug is contraindicated in systemic disorders of kidney function, patients with hypercalcemia. With caution appoint pregnant women up to the third trimester.
A drug that systematizes the balance of calcium and calcium in the body. It is used primarily to combat hypocalcemia, as an additional therapy in the treatment of lesions of the thyroid gland and blood vessels. It has a positive effect in the treatment of hemorrhagic vasculitis, pleurisy, pneumonia, endometritis, nephritis, eclampsia. It is used as a hemostatic agent and as an antidote for poisoning with magnesium salts, as well as a diuretic.
Produced in the form of a solution. Adults (intravenous administration, very slowly, drip or jet) are prescribed 15 milliliters of a solution 2 or three times a day, children - from five to ten milliliters of a solution twice a day.
Side effects: bradycardia, fibrillation of the gastric heart muscle, feeling of heat, pain in the epigastric zone. The drug is contraindicated in thrombosis, atherosclerosis, hypercalicemia, as well as for intramuscular or subcutaneous administration.
One of the most famous calcium preparations, combined with vitamin D3. The complex replenishes calcium deficiency in the body and promotes its absorption. Calcium D3 Nycomed regulates the absorption of trace elements in the gastrointestinal tract, prevents increased synthesis of parathyroid hormones, increases bone resorption. It is used in complex therapies for a number of diseases, including osteoporosis and other conditions associated with calcium deficiency.
The drug is taken orally. Children - one tablet twice a day. Adolescents from twelve years old and adults - two tablets three times a day.
Possible side effects: allergic reactions, disorders of the digestive tract. Calcium D3 Nycomed is contraindicated in people with renal insufficiency, patients with sarcoidosis, phenylketonuria, allergy sufferers and the elderly, children under five years of age.
This complex preparation, in addition to classical calcium, contains in the form of sulfates, oxides and other compounds, also zinc, magnesium, copper, boron and cholecalciferol. The drug actively regulates calcium metabolism in the body. The pharmacokinetics of Calcemin Advance is currently the object of a comprehensive study and has not been fully studied.
The drug is used to reduce calcium deficiency, strengthen bone tissue, as well as prevent problems with the musculoskeletal system and other diseases associated with hypocalcemia. Dosage for children over twelve years of age and adults - one tablet twice a day.
Side effects: vomiting, nausea, hypercalcemia, flatulence, allergic skin rashes. Calcemin Advance is prohibited for use in children under the age of twelve, with urolithiasis and renal failure. During pregnancy and lactation, this medicine should be taken with caution, accurately calculating the dosage and not exceeding it. Up to 20 percent of the calcium consumed passes into breast milk, so limit the use of the drug if you give your child any calcium supplements.
Useful video
The program "Life is great!" about food with calcium
Choose calcium preparations correctly, use them correctly in practice and never get sick!
The article provides a list of popular calcium preparations with prices and key features. Consider the main aspects that you need to pay attention to when choosing the best calcium preparation for yourself. Those who fully trust their intuition and are confident in the infallibility of their choice can safely go straight to the table of remedies.
Content:
A small educational program before choosing a calcium preparation
We will not go into anatomy, just get acquainted with what grows where and from where. It will be easier to read the instructions for drugs and understand why a certain aledronic acid nails a certain osteoclast to death.
Bone is made up of organic and inorganic parts. Organic is represented mainly by collagen fibers - ossein. Inorganic - from hydroxyapatite (calcium and phosphorus compounds), inorganic magnesium salts and other elements. 98% of our calcium is concentrated in the bones.
Of the representatives of bone tissue cells, we will be interested in osteoblasts and osteoclasts. The function of osteoblasts is to create hydroxyapatite. The function of osteoblasts is to destroy them. The simultaneous activity of these cells ensures constant renewal of bone tissue. Thanks to this, the tissue retains its original properties and adapts to the needs of the body.
Weightlifters have higher bone mass and bone mineralization than the average person. A person who does not burden himself with regular physical activity will have the opposite situation.
What is not in demand in the body will gradually be put up for auction. And believe me, calcium, magnesium and phosphorus will scatter through the organs like hot cakes.
Taking this opportunity, I would like to express my gratitude to my skeleton for the support that he has given me all this time.
Prevention of osteoporosis also consists in regular physical activity. Create a load on the skeleton, show the body that you need a strong and durable frame. Without feasible exercise, there is little point in taking even the best and most effective calcium supplements. It is illogical to have a strong skeletal system that can withstand even the most unfortunate fall without fractures, when in everyday life you do not burden yourself with loads heavier than a backpack or bag.
What to Look for When Choosing a Calcium Supplement
Instructions for reading instructions. A small educational program with the placement of accents in order to imagine a little what benefits we can get.
- Effects on osteoblasts and osteoclasts. Some create, others destroy. Normally, with adequate physical activity, these processes proceed at the same speed. Somewhere in 10 years, we will not meet a single familiar hydroxyapatite, we will be met by renewed generations, ready to endure, overcome loads with renewed vigor.
In the description of calcium preparations, we can often come across statements that some substance severely oppresses and oppresses osteoclasts, does not allow them to carry out their destructive activities. At the same time, it does not affect the creative work of osteoblasts in any way.
It sounds like a good thing, if you do not focus on the violation of the processes of bone tissue renewal. And suddenly it happens that in 10 years we will not meet new generations of structural elements of the bone, ready to perform their functions of support and protection in orderly rows. Before us will appear shabby, who has seen a lot, "heavily used." backbone that has lost its former flexibility and elasticity.
- The list of macro- and microelements that it is desirable to see in the composition of the drug. So, we write down the shopping list for preparing the dish “ordinary human bone”: calcium, magnesium, phosphorus, vitamin D3 (cholecalciferol). All this is abundantly seasoned with vitamins, proteins and decorated with physical activity to taste.
If calcium and magnesium enter the body, but there is not enough phosphorus or vitamin D3, the incoming elements will disperse to other organs. Calcium with magnesium will not wait until tomorrow, when you will add the missing ingredients to the body with breakfast. The dish will be spoiled, but the good will not be wasted - the heart or nervous system will thank you. - Direct influence on the work of parathyroid hormone (parathormone).
We will not be mistaken if we assume that this substance is somehow connected with calcium metabolism in the body. Parathyroid hormone, among other things, controls the concentration of calcium in the blood - a vital indicator. If the concentration drops, the hormone tries to return it to normal in all legal and not very ways.This agent stimulates the activity of osteoclasts in order to destroy hydroxyapatites and get calcium. Stimulates the formation of the active form of vitamin D3, which increases the absorption of calcium in the gastrointestinal tract and reduces excretion by the kidneys. With insufficient intake of calcium from food, the skeletal system becomes the main source.
Some drugs, as a bonus, inhibit the work of this hormone.
The best way to keep parathyroid hormone active is to provide the body with the right amount of calcium daily. This will ensure the maintenance of acid-base balance, adequate blood clotting, a full-fledged metabolism, the production of hormones, and so on. Do not drive the body into a corner, leaving the skeletal system as the only source of calcium.
- Calcitriol, cholecalciferol, alfacalcidol, aledronic acid and other popular phraseological units from the bird's lexicon, which can be found in the "composition" section.
Calcitriol is the active form of vitamin D3. Active in the regulation of phosphate and calcium metabolism in the body. Plays the role of a conscientious supply manager, stores useful elements for a rainy day, increasing bone mass. Accordingly, in order to increase calcitriol, attention should be paid to drugs with cholecalciferol (vitamin D3).
Alfacalcidol, an analogue of vitamin D3, does not have such a significant effect on the metabolism of phosphates and calcium, but is superior in its effect on the activity of parathyroid hormone. It is valuable because it puts less strain on the kidneys and stays in the blood longer.
Aledronic acid- a representative of bisphosphonates (that explains everything, yes). It is used in the prevention and treatment of osteoporosis, bone metastases, primary hyperparathyroidism and other diseases. Slows down the work of osteoclasts and contributes to their destruction.
Secret secret. If for some reason it is not possible to take a combination drug, then choosing between calcium, magnesium, vitamin D3, choose magnesium. It plays a leading role in building bone mass.
List of calcium preparations with prices and descriptions
| Name | Prices ($) | Short description |
| Calcitriol | ||
| Rocaltrol (Switzerland / Hoffmann-La Roche) | 8.83 — 21.98$ | Calcitriol is a derivative of vitamin D3. It increases calcium absorption in the gastrointestinal tract. Reduces calcium loss through the kidneys. Actively participates in the processes of bone tissue formation. Suppresses the secretion of parathyroid hormone. |
| Ossein-hydroxyapatite compound | ||
| Osteogenon (France / Pierre Fabre) | 9.42 — 18.75$ | The inorganic component of the drug contains calcium and phosphorus in the form of hydroxyapatite, which is necessary for rebuilding bone tissue. The organic component (ossein) inhibits the work of cells that destroy bone tissue (osteoclasts) and stimulates the work of bone-forming cells (osteoblasts). |
| Alfacalcidol | ||
| Alpha D3‑Teva (Germany / Teva) | 1.67 – 14.17$ | The action of the drug is due to the fact that it contains alfacalcidol, which is converted in the liver to calcitriol. Which in every possible way contributes to the accumulation of calcium, increasing its intake and reducing the loss of the element. |
| Oxidevit (India / Panacea Biotek) | 3.23 – 6.28$ | |
| Alfadol (Denmark / Leo Pharmaceutical Products) | 6.55 – 9.82$ | |
| Alfacalcidol + calcium carbonate | ||
| Alfadol-Sa (India / Panacea Biotek) | 4.8 — 10.52$ | The action of the calcitriol precursor is enhanced by the addition of an inorganic source of calcium in the form of carbonate. |
| Alfacalcidol + aledronic acid | ||
| Tevabon (Germany / Teva) | 8.5 — 46.53$ | Aledronic acid included in the composition inhibits activity and causes self-destruction of osteoclasts, while not increasing the rate of bone tissue recovery. |
| Calcium Chelate + Magnesium + Phosphorus + Cholecalciferol | ||
| (US / NSP) | 20.52$ | The composition contains chelated forms of calcium and magnesium, which increases the bioavailability of the elements. The elements are selected in the optimal ratio necessary for the restoration of bone tissue in the presence of vitamin D3. The formula is reinforced with a plant synergist - alfalfa. |
| Calcium carbonate + cholecalciferol (vitamin D3) | ||
| Natemille (Italy / Italfarmaco) | 9.15 – 12.58$ | Contains a source of calcium in the form of inorganic carbonate. Vitamin D3 controls calcium-phosphorus metabolism, increases the absorption and retention of calcium and phosphorus in the body. |
| Complivit Calcium-D3(Russia / Pharmstandard) | 0.83 – 20.42$ | |
| Natecal D3 (Italy / Italfarmaco) | 4.4 – 10.45$ | |
| Calcium-D3 Nycomed(~11 countries / Takeda) | 2.67 — 15.32$ | |
| Calcium with vitamin D3 Vitrum(USA / Unipharm) | 6 – 13.87$ | |
| Coral calcium + magnesium | ||
| (US / NSP) | 32.87$ | It is a crushed powder made from corals that were mined in the sea near the Japanese islands of Ryukyu. Corals are 20-28% calcium and 10-14% magnesium. The resulting ratio of 2 to 1 is optimal for increasing bone mineralization. Among other things, it has pronounced alkalizing properties. |
| Calcium carbonate + calcium lactogluconate | ||
| Calcium - Sandoz forte(France / Novartis) | 4.92 — 35$ | Effervescent tablets are an additional source of calcium in the form of two calcium salts: lactogluconate and carbonate. When the tablet is dissolved, we get a drink with an orange smell. |
| Calcium carbonate + cholecalciferol + aledronic acid | ||
| Ostalon Calcium-D(Hungary / Gedeon Richter) | 9.17 — 15.75$ | The drug combines the properties of aledronic acid and vitamin D3. Their action is supported by inorganic calcium in the form of carbonate. |
| Preparations with additional trace elements in the composition | ||
| Vitrum Osteomag (USA / Unipharm) | 5$ | The basis of the drug is calcium carbonate and cholecalciferol. Added oxides of copper, zinc and magnesium, sodium borate, manganese sulfate. The addition of trace elements improves the metabolic processes of the body. |
| Osteokea (UK / Vitabiotics) | 4.17 - 12.15$ | Calcium carbonate, magnesium hydroxide, cholecalciferol. Also included is zinc in the form of sulfate. |
| (US / NSP) | 28.60$ | Vitamins D3, B12 and B6, C; chelate, phosphate and calcium citrate; chelate and magnesium oxide; phosphorus; zinc oxide; iron, copper and potassium gluconates; chelates of manganese and boron; betaine hydrochloride, beta-carotene. Strengthening synergistic plants: horsetail buds and stems, papaya fruit and pineapple juice concentrate, parsley leaves, licorice root extract and valerian. |
| Calcemin Advance(Bayer) | 1.68 — 23.6$ | There are Calcemin and Calcemin Advance. The Advance version has a higher content of substances, the addition of magnesium oxide and a higher cost. General: two calcium salts (carbonate and citrate), vitamin D3, copper and zinc oxides, sodium borate |
| Marine calcium biobalance(Russia / Ekomir) | 68,5 — 110 | 5 varieties of this dietary supplement are characterized by a variety of composition variations. In the simplest version, the tablet contains calcium and vitamin C. The rest, in addition to these two substances, additionally include:
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Daily rate, indications for use and features of various forms of calcium
The daily intake of calcium ranges from 800 to 1200 mg. Children, especially during periods of active growth, and women in the postmenopausal period need the maximum. With a normal diet, a person receives an average of 400 mg of calcium.
Indications for taking drugs:
- osteoporosis of any origin (postmenopausal, age-related, caused by hormonal therapy, immobilization, etc.);
- used as an additive in the treatment of osteomalacia and rickets;
- with increased excitability of the neuromuscular apparatus of a mild degree;
- in cases where the need for calcium increases (pregnancy, breastfeeding, during periods of rapid growth in children, while playing sports);
- as an adjunct to the treatment of allergic reactions;
- decreased function of the parathyroid glands;
- to improve the condition of hair, nails and skin;
- prevention of pre- and postmenopausal bone demineralization in women;
- with climax.
Absorption of various calcium compounds:
- Worst of all, inorganic forms are absorbed. The bioavailability of such forms ranges from 10 to 20% according to different sources. In tablets, carbonate is most often found. Of the obvious advantages of such calcium preparations, they are cheap.
- organic compounds. The bioavailability of such compounds is on average 2.5 times higher than that of carbonates. For example, in calcium chelate, it exceeds 60%. The most common is citrate. For some, the higher price tag can spoil the impression of the higher effectiveness of such drugs.
Good day))
In one of the previous articles, I talked about vitamins, why they are important and in what foods to look for them, putting this information in the form of a table.
But now, having gathered to write about the need for minerals for a person and about the products in which they are contained, I no longer want to arrange this information in the form of a table.
The article turns out to be somehow too “dry”, there is no way to talk about everything that seems important, in general there is no way to put your soul into it 🙂
This time we will talk about the calcium mineral, which is very important for our body.
If our body did not contain calcium, then we looked something like a jelly-like “lizun” that children love to play with) Calcium reserves in our body are in fourth place after such “pillars” as proteins, fats and carbohydrates.
It is clear that our body needs calcium in huge quantities, and the daily rate recommended for it is much higher than for other vitamin nutrients.
What is useful calcium
BONE SYSTEM.
The skeletal system is the main consumer of calcium. He is included in its composition participating in the update.
But strengthening bones, teeth and nails is far from the only useful property of calcium, although it is the most basic one.
INSOMNIA.
Calcium has a powerful hypnotic effect. And if you take calcium supplements before bed, you will sleep better.
May help prevent cancer of the endometrium (uterine body), pancreas and colon. During studies, the effect occurred from a daily intake of 1200 mg of calcium.
COMPLICATIONS OF PREGNANCY.
In women taking 1200 mg of calcium per day, complications such as premature birth, miscarriages and the birth of babies with low birth weight are less common.
But! Doses above 1500 mg per day disrupt the absorption of zinc, iron and magnesium. Therefore, expectant mothers, check the amount of calcium you take.
HIGH BLOOD PRESSURE.
In addition, calcium has little effect on blood pressure by lowering it.
OSTEOPOROSIS.
I would like to tell you more about the need to use calcium in osteoporosis.
This is a disease that is very common, especially in women over 40 years of age. Bones become more brittle, losing their density, which increases the likelihood of fractures even with minor injuries. 
You can try to avoid the development of osteoporosis with the help of prevention, which should be started as early as possible.
And there is an interesting feature here. There are no data that unequivocally indicate the ability of high doses of calcium with long-term use to prevent osteoporosis. But if you reduce your intake of calcium below 500 mg per day in your diet, then this greatly increases the likelihood of a decrease in bone density.
Therefore, every day the body of women should receive 1000-1500 mg, in men the norm is slightly less - 800-1000 mg. Women over 65 need to take 1500 mg of calcium per day.
An interesting fact: calcium preparations increase bone density only when they are taken in combination with regular physical activity, especially with weight-bearing strength exercises - dumbbells, simulators.
An article on the topic: you can read about another disease of the joints, arthrosis, and about its successful treatment.
The main signs of calcium deficiency
I can’t say that it’s worth focusing on all the signs of calcium deficiency given, many of them are characteristic of most other diseases:
insomnia, irritability;
Numbness of the limbs, convulsions;
Joint pain, sore gums, severe pain tolerance.
Agree such "bouquets" are characteristic of many other diseases. But you should pay attention to the increased intake of calcium in cases where it is noted:
growth retardation in children;
High blood pressure;
Brittle nails;
Abundant menstruation;
Desire is chalk.
Foods rich in calcium
The strength of bones depends on what we eat, and in general, our average diet is not particularly encouraging: excess sugar, flour, and other carbohydrates weaken the bones. This is because by excessively consuming phosphorus, which is found in large quantities in flour, cereal flakes and lemonade, we increase the acidity of the blood, while increasing the excretion of calcium from the body.
Sugar consumption leads to the same result. Therefore, from dairy products rich in calcium, choose cheese to better saturate the body. Milk contains a lot of lactose (milk sugar), which is why it cannot be called an ideal source of calcium, unlike cheese, in which lactose decomposes during fermentation.
What foods contain calcium, a list of products
Dairy and sour milk: cottage cheese, milk, yogurt, cheese and, the main source, as mentioned above, cheese.
Seeds: Lots of calcium in sesame seeds.
Fish: in sardines and canned (with salmon bones).
Nuts: almonds, brazilian, pistachios, hazelnuts.
Vegetables: boiled or stewed spinach, mustard leaves, Swiss chard, pinto beans - spotted, garlic, peas.
If your diet is not too limited, then you will be able to provide your body with calcium through food.
It is worth mentioning that it is worth eating varied, buying foods enriched with calcium, because to provide the body with calcium only, for example, from milk, you will have to drink at least a liter of it per day, and eat cottage cheese in the amount of 1 kg.
There are circumstances in which calcium supplementation is necessary:
You suffer from osteoporosis or other disease associated with a decrease in bone density.
You are at risk for these diseases.
You are at risk for colon cancer or other diseases that require calcium to prevent.
You want to provide the body with guaranteed calcium support and are ready to swallow pills for this.
When is the best time of day to take calcium?
The best time to take calcium is in the afternoon.
As I already wrote, calcium has a beneficial effect on insomnia, but, in addition, calcium excretion from the body is accelerated at night, so if you take it in the evening, it will slow down its loss.
At one time, as a rule, no more than 500 mg is absorbed, so if you are taking a large dose, you can divide it into two parts and use one at lunchtime.
Which calcium is best absorbed in the body
If you will use calcium supplements, then look for the name of calcium on the packages, which is best absorbed:
Calcium hydroxyapatite.
calcium citrite.
Calcium orotate.
But whichever of these types of calcium you choose, pay attention to the fact that the tablet is loosely compressed and dissolves easily.
To test whether it will be easy for your body to cope with this tablet, conduct an experiment: put a calcium tablet in a glass of vinegar. In half an hour, it should disintegrate into small particles.
10 interesting facts about calcium
Which calcium preparation is better
Having tried quite a few preparations containing calcium, I can recommend such preparations from my own experience.
90 cute tablets in the form of different animals - lions, elephants, cats. Vanilla taste, contains an additional additive of magnesium in the form of amionate (a complex compound with amino acids).
I bought after my daughter broke her arm, to support the skeletal system, I will buy more. It is desirable to take in the summer, as there is no vitamin D3 in the composition. The daily dose is two small animals a day, the child gnawed the tablets with pleasure, as an option, they can be crushed.
Price: $10.03.
My consumer rating: 5/5.
You can read more about useful vitamins in the article “.
And may your body never suffer from a lack of calcium 🙂
The article used information given by Doctor of Biological Sciences, Professor, Head of the Laboratory of Vitamins and Minerals of the State Research Institute of Nutrition of the Russian Academy of Medical Sciences V.B. Spirichev and the founder of the Center for Complementary Medicine in the USA Robert Atkins.
