In the USA, about 17 million women face a risk of osteoporosis, a gradual thinning of the bones that in later age has the effect of spine curvature, hip fractures and generally fragile bone structure. Sufficient calcium intake by young women ensures that they build up peak bone mass and achieve optimal bone density, hence avoiding the risk of osteoporosis in later life.

Calcium intake for women is a much discussed subject today on the media and at various health related conferences and literature. There are mixed views despite the fact that the importance of calcium is indeed immense in women’s diet, even more so than in men.

Some studies have linked sufficient calcium intake to prevention of weight gain in middle age, which, combined with the ability of calcium to prevent cholesterol build up and control blood pressure significantly lowers the risk of heart disease in older women. According to a 1999 Harvard study, calcium supplement intake reduces risk of strokes in middle aged women.

According to a study, women on a high calcium diet reported less cramping, bloating, anxiety and depression in the pre menstrual period compared to women taking lower levels of calcium. Given the advantages, it is imperative that women include sufficient amount of calcium in their diet. The major source is dairy products such as cheese, milk, yogurt, and butter. However, the downside is that these products also contain a lot of fats, which in turn increase risk aversely affect the body, leading to heart diseases. There are alternative sources of calcium too, such as sardines, clams, oysters, tuna, broccoli and kale. Soy milk, mustard greens, and turnip greens are also good calcium sources. Also, calcium fortified cereals and juices are commonly available, and can be easily incorporated into the breakfast menu.

However, for several women, the pace of modern life does not allow for careful planning of a nutritious diet. Hence for them a good option is calcium supplements. These can form a large part of the daily calcium requirement, and the rest is then easy to make up through a glass of milk, a cup of fruit yogurt or fortified cereal.

On the other hand, excess of anything can cause problems, and with calcium it is no different. According to a New Zealand study, calcium supplements actually increased the risk of heart disease in healthy post menopausal women. However, the findings were neither conclusive nor have they yet been replicated. In any case, it is a known fact that excess calcium does form deposits in the body which can cause kidney stones or even lead to kidney impairment, as well as causing minor problems like loss of appetite, nausea and constipation. Calcium may also prevent other minerals, like zinc and potassium, from being absorbed properly in the body.

To avoid problems caused by excess calcium in the body, it is best to consult the doctor before starting any calcium supplement, because these can sometimes react with other medication a woman may be taking. Also, one needs to ensure that the total calcium from the diet and the supplement should not exceed the daily requirement. Further, the absorption of calcium too has to be ensured. For this, doctors suggest taking foods rich in Vitamin D at all times, and in particular, that thirty minutes before and after taking a supplement only those foods should be taken that aid calcium absorption. These include lactose, proteins and acidic foods. Those that should be avoided are cocoa, spinach and alkaline foods, among others. Some doctors suggest taking a supplement right after a meal to ensure proper digestion and absorption.

In case any symptoms of excess calcium appear, one must see a doctor immediately and get blood calcium level tested. In case the level of calcium is high, calcium rich foods should be avoided until the level drops back to normal.

However, severe problems only occur in case calcium dosage becomes 3-4 times more than that required. Hence the more important thing is to ensure that sufficient calcium is obtained, as its importance for women cannot be over stressed.

By: Brandon Johanson

Calcium citrate supplements have benefits of their own and in some cases they are better than calcium carbonate supplements. However, a great majority of calcium tablets available on the market are products made of calcium carbonate, especially coral calcium which comes under this category and is gaining widespread popularity nowadays.

Choosing the right calcium supplement depends on your age and recommended dietary allowance. Calcium citrate is an acidic form of calcium, and therefore it has a better absorption rate. However, calcium citrate supplements normally provide much less amounts of calcium when measured in milligrams than other kinds of calcium compounds. Since calcium is used to reduce acidity in the stomach, people who are already suffering from an acidic stomach should avoid calcium citrate at all costs.

Calcium carbonate, on the other hand, is ideal to be taken after meals since it reduces acidity and helps in proper digestion of food. When measured in milligrams, capsules or tablets containing calcium carbonate provide more elementary calcium than calcium citrate supplements. If you think your everyday diet is not sufficient to fulfill calcium RDA then you should buy calcium carbonate supplements easily available for purchase.

High levels of calcium in the blood are just as much dangerous as low levels. Therefore, don’t consume more than 2000 mg of calcium daily, either through food or through supplements. A good alternative to calcium citrate supplements is provided by tablets made from coral calcium. This kind of calcium is better absorbed than normal calcium carbonate and can be taken with other vitamin and mineral supplements.

The amount of calcium absorbed by the blood depends on many other factors including age, level of vitamin D in the blood and pregnancy. Caffeine, alcohol and a protein-rich diet can reduce calcium absorption. Similarly, sodium is responsible for calcium loss through urine.

If you intake calcium citrate supplements, you have to take more tablets to receive the same amount of calcium as you would receive from a coral calcium tablet. Fortified-orange juice and cereals make use of calcium citrate to increase their nutritional value. Calcium absorption is also affected by the time at which you consume the tablets. Normally, it is recommended to take calcium pills right after meals. And it is also useful to go for a walk after a meal or exercise on a regular basis if you want to reduce calcium loss.

By: John Gibb

Should you take a calcium supplement or not? A research report published recently (2008) in the British Medical Journal suggested that if you are a woman well past menopause, and taking high quantities of calcium supplements, you may actually increase your risk of experiencing a heart attack or stroke.

The researchers proposed that it was the sudden increase in blood calcium levels from high doses of calcium that promoted atherosclerosis and increased risk of vascular events like heart attack or stroke. The participants in the study took a large dose of calcium (1g) in a highly absorbable form (calcium citrate is one of the easiest forms of calcium for your body to absorb).

The research has sparked some heated debate in the scientific community. This kind of debate is normal when contentious findings are published, but it may leave elderly women wondering whether they should continue to take their calcium supplement. And without a supplement, will their bones crumble?

Remember that bone structure is influenced by the amount of estrogen in your system, the amount of weight bearing exercise you undertake, your vitamin D status, your stress levels, and your calcium intake. Bone tissue is constantly being re-modelled in a healthy body; Special cells labour constantly to remove old bone tissue and replace it with new bone tissue. In osteoporosis the cells assigned to remove bone (osteoclasts) vastly outnumber the cells assigned to build bone (osteoblasts), resulting in a gradual decline in the total amount of bone tissue available to support your skeleton.

If you are presently taking a calcium supplement, and not sure if you should continue, here are some questions to ask yourself:

Have you actually been diagnosed with osteoporosis? A bone density scan (x-ray) to view the structure of your bones, or a urine test to measure the level of bone collagen being excreted is an essential first step before considering whether you really need a calcium supplement. Osteoporosis is certainly a pervasive disease in elderly women, but its also important to know whether you are really at risk, or not. If you have been diagnosed with osteoporosis, you should undergo regular testing to make sure your chosen therapy is working. Are you taking a calcium supplement just because it seems like a good idea after menopause? If you ingest too much calcium you can upset your magnesium status. Magnesium is an important mineral for relaxing muscles and reducing blood pressure. Taking mineral supplements can sometimes harm your health if they throw your absorption of other minerals out of balance.

If you are a woman past menopause and concerned about the possibility of developing osteoporosis, it is a good idea to discuss your calcium status and possible risks of osteoporosis with your health professional before you reach for that high dose of calcium supplement

By: Olwen Anderson