Which Sources of Calcium are the Best?
There are many sources of calcium available to us; however, not all calcium sources are created equal. Each one contains different amounts of calcium, and not all forms of calcium are readily absorbed by the body. Calcium must be able to penetrate your bones in order for it to assist in the bone building process, and some types of calcium molecules bind with other molecules and cannot be absorbed.
Not all of the calcium found in food is absorbable by the body, either. Although spinach has a high amount of calcium, not all of it is absorbable. However, about 32% of the calcium in most dairy foods is absorbable, making them excellent sources of calcium. Even better are Chinese mustard greens, with 40% absorbable calcium, and Chinese cabbage with 54%.
Finding the Right Sources of Calcium
The key to determining which of the many sources of calcium is best for you is to look at the amount of elemental calcium the product contains. Elemental calcium is the form of calcium most easily absorbed by the human body. Many calcium supplements include information on the label that tells you how much elemental calcium they contain, but the easiest way to determine this is by looking at the Nutrition Facts label. The label will tell you how much of your daily, recommended allowance of calcium is in the supplement.
One consideration when choosing optimum sources of calcium is the dosage. Because different forms of calcium contain different amounts of elemental calcium, some may require you to take more of the supplement. Calcium carbonate contains more calcium than calcium citrate, so you would need to take more calcium citrate to get the same amount of calcium each day. However, this is not the only consideration - some people absorb the calcium in calcium citrate more readily than calcium carbonate because of the low level of acid in their stomachs.
In order to increase the absorption rate of the calcium in your supplement, take it in small doses and with food. Choose your calcium supplements and diet carefully, or consult a nutritionist or your doctor to determine their preferred sources of calcium.
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There are two main calcium sources available, and this essential nutrient can be found in the various foods we eat and in calcium supplements. Calcium is the most important mineral in maintaining strong bones and teeth and supporting the functioning of muscles and blood vessels. Calcium is also needed to support the sending of messages through the nervous system, and plays a vital role in the secretion of hormones and enzymes.
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.