Best calcium supplements for women: Top 5 picks for stronger bones (Image credit: iStock)
A woman’s body changes significantly from adolescence through menopause and beyond. According to research, these constant changes have a direct impact on bone health. Women need calcium more than men, especially when it comes to maintaining strong bones and avoiding diseases like osteoporosis. While a well-balanced diet can help provide an adequate amount of calcium, supplements may offer additional health benefits. They can help increase calcium levels in the body, slow the rate of bone loss, reduce the risk of osteoporosis, and provide long-term support to maintain bone health.
Choosing the best supplement can be difficult due to the vast number of options available in the market. So, we got in touch with Dr. Akhilesh Yadav, Associate Director, Orthopedics and Joint Replacement, Max Hospital Vaishali, who shares with us the top five calcium supplements For women.
1. Calcium citrate
Dr. Akhilesh says that calcium citrate is one of the most recommended forms of calcium as it is easily absorbed and easy on the stomach. Calcium citrate is a flexible alternative for women of all ages as it can be taken with or without food, unlike other forms of calcium which require stomach acid for absorption.
Advantages:
– Rapid absorption. – Ideal for women with mild heartburn.
– Reduces the possibility of kidney stones.
– It is often combined with vitamin D to improve absorption.
“In particular, women over 50 or those with digestive disorders that may affect calcium absorption benefit from calcium citrate. For people who need a supplement that can be taken at any time of day, it is also a fantastic option,” she said.
2. Magnesium and calcium
Dr. Akhilesh says magnesium is necessary for calcium absorption and that women may benefit most from a supplement containing both minerals. Magnesium promotes heart health, relaxation and muscle function, as well as helping the body absorb calcium.
Advantages:
– Promotes calm and better sleep.
– Reduces the risk of magnesium deficiency.
– Supports bone health and muscle function.
“Women who suffer from stress or muscle cramps may find a calcium and magnesium supplement particularly beneficial. The body’s ability to maintain a healthy mineral balance is another advantage of this combination,” she explains.
3. Calcium carbonate
Another popular alternative is calcium carbonate, which is valued for both its high calcium content and its affordable price. This type of calcium is ideal for women on a tight budget who want to keep their bones healthy, but it is best taken with food to facilitate absorption.
Advantages:
– High calcium content per tablet.
– Reasonable price and easy access.
– Often enhanced with vitamin D.
“While calcium carbonate works well, it is crucial to remember that some people may experience bloating or gas. Before choosing this supplement, women who have a history of kidney stones should speak to their doctor,” said Dr. Akhilesh.
4. Calcium combined with vitamin D3
Bone health and calcium absorption depend on vitamin D3. Many women may have low levels of vitamin D, particularly those who receive little sun exposure. The body can use calcium to strengthen bones more efficiently if the supplement contains both calcium and vitamin D3.
Advantages:
– Increases the performance of the immune system.
– Improves calcium absorption.
– Reduces the risk of suffering from bone-related diseases.
“This combination is recommended for women who spend a lot of time indoors or live in colder areas to prevent deficiencies and promote overall bone health. It is especially crucial in winter when there is less exposure to sunlight,” she shares.
5. Collagen with calcium
An essential protein for maintaining healthy bones, skin and joints is collagen. For women who want to maintain bone health and improve joint flexibility and skin elasticity, a supplement combining collagen and calcium can be very helpful.
Advantages:
– Promotes skin elasticity and minimizes wrinkles.
– Supports bone density and joint health.
– Strengthens connective tissue in general.
“Women’s natural collagen production typically declines with age, resulting in less elastic skin and weaker bones. A supplement containing calcium and collagen can help counteract these effects, offering a comprehensive approach to aging gracefully,” said Dr. Akhilesh.
How to Select the Right Calcium Supplement
Dr. Akhilesh says it is crucial to consider dietary preferences, lifestyle choices, and specific health requirements when selecting a calcium supplement. Here are some tips to help you choose wisely:
1. Talk to a doctor: It is important to consult a doctor before starting any supplement regimen, especially if you have any underlying medical conditions or are currently taking other medications.
2. Look for additives: Look for supplements free of unnecessary additives, fillers, and preservatives.
3. Consider dosage: Follow dosage guidelines to ensure you do not take more calcium than recommended daily, as this could lead to health problems such as kidney stones.
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