Calcium: What are the best supplements for 2022?
Here we are going to talk about a very important food supplement for those who have a deficiency of this nutrient in the body or do not eat it in their diet: calcium.
Taking calcium as a supplement is a way to prevent the onset of osteoporosis or bone fractures. Calcium intake in capsules is mainly indicated for those who are deficient in it.
Here, we are going to talk about the best goblets for sale on the market, the benefits and drawbacks of taking this supplement and what you should pay attention to before making your purchase. Come with us!
First, the most important
- Calcium supplementation is very useful for those who do not consume the indicated daily amount. However, always consume together with foods rich in calcium.
- There are several types of calcium available on the market, including calcium which also contains other nutrients such as vitamin D, magnesium and zinc.
- Never start supplementing alone! Always consult a doctor or nutritionist, as excess calcium can damage your body.
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Many people, for various reasons, do not reach the recommended daily amount of calcium. Therefore, supplementation is a good alternative to replace the lack of it in the body, always, of course, following a medical recommendation.
Here we will talk about everything you need to know before buying your calcium. The advantages and disadvantages, what to pay attention to, prices, where to buy and what you should evaluate before buying.
What are the advantages and disadvantages of calcium?
As we have seen, to achieve the recommended daily amount of calcium, supplementation is often necessary. For women aged 19 to 50 and men aged 19 to 70, this amount is 1,000 mg per day.
For women over 50 and men over 70, the amount is 1,200 mg per day.
Calcium supplementation is indicated for cases in which the amount ingested is less than the daily needs. For these people, calcium is indicated for the prevention and treatment of osteoporosis. In addition, it decreases the chances of bone fracture.
Another benefit of calcium is that it has the function of transmitting messages within cells and strengthening bone structure.
However, there are several foods that provide the necessary calcium for your body. In addition to milk and its derivatives, vegetables such as broccoli, fish such as sardines and salmon, juices and fortified foods offer high amounts of calcium.
In an article on his website, doctor explains that the supplement should only be used when we do not eat the recommended amount.
“Strictly speaking, supplementation is only justified in cases where the amount ingested is less than the daily needs. The calcium in food is absorbed more easily than that of supplements.”
However, calcium supplementation also has disadvantages. It can facilitate digestive problems and increase the risk of kidney stones. The higher the dose, the more risk you are at.
The ideal is to ingest calcium only under the guidance of an endocrinologist or nutritionist. Still, take minimal doses, divided into at least two servings daily.
- Prevents osteoporosis
- Assists in strengthening bone structure
- Some calcium supplements have other nutrients
- Calcium from food is more easily absorbed
- May cause digestive problems
- Increases the risk of kidney stones
Can I start calcium supplementation on my own?
It is essential to go to the doctor or nutritionist before starting to take calcium supplementation. That’s because it can cause complications if taken too much.
In addition, a balanced diet is very important to ensure that calcium will be absorbed by your body. Some foods inhibit its effect.
Excess salt, coffee, soft drinks, chocolate and fats are enemies of good calcium absorption. If you are not taking your daily dose of calcium, it is very important to avoid eating these foods.
Excess iron and protein can also impair absorption. This is because calcium and iron are absorbed by the glute, and compete with each other to be absorbed. In addition, the body uses a lot of calcium to process the protein.
Calcium supplements are usually very affordable. Starting at R $ 10 it is possible to find calcareous with little concentration and lesser known brands.
Some supplements are more expensive, reaching up to R $ 700. However, these are exceptions. Most of the most popular goblets among consumers cost around R $ 50 for national brands and from R $ 100 for imported ones.
Where to buy?
In large pharmacies and natural stores it is possible to find calcium supplementation. If you want to buy a package in physical stores, By purchasing online, it is possible to find a greater variety of products. Calcium supplements are available at stores, Amazon in addition to natural product websites.
Purchasing criteria: Check the main characteristics to evaluate calcium
There are several options for calcium supplementation of various brands and sizes. How to choose the ideal one for you? To begin with, these are the main features that you should evaluate before making your purchase:
- Calcium amount
- Serving size
- Other nutrients
Let’s explain why each of these items is important when choosing your calcium supplementation.
It is very important, when purchasing your calcium, to check the calcium concentration present in each capsule. However, the capsule with more concentration will not always be right for you.
The ideal amount of calcium ingested should be 1,000 mg per day for women aged 19 to 50 and men aged 19 to 70 years. For women over 50 and men over 70, the right amount is 1,200 mg per day.
However, it will be necessary to calculate how much you eat through food. A low-fat yogurt contains about 480 mg of calcium, which is almost half the amount needed daily for most of the population.
Other foods rich in calcium are spinach, nuts, baked beans, prunes and cooked broccoli. Check the table of calcium-rich foods:
Always consult with a doctor or nutritionist before starting to take calcium supplementation, to check exactly how much you need to eat. Excess calcium can cause problems such as kidney failure and hypothyroidism.
In addition to analyzing the amount of calcium, it is necessary to read the nutritional table to see how many capsules you will need to take to reach that portion.
Often, on the label, you find large numbers like 1000 mg. However, when analyzing the nutritional table better, he sees that it would be necessary to take 4 capsules to reach this value.
Therefore, it is essential to always check the portion size that should be ingested before buying your calcium, to check if it is really worth the investment.
Some packages come with 30, 60, 90 or even 120 capsules, but calculating the durability is important to analyze the best cost benefit.
Some chalks come with extra benefits. There are calcium supplements that are also fortified with vitamin D, magnesium, zinc, 2-aminoethylphosphate, among others.
Before purchasing your packaging, read about the benefits of each of these nutrients to see if it pays off. However, be sure to always ask your endocrinologist or nutritionist first. These are some of the benefits of these nutrients:
- Vitamin D : Maintenance of bones, stimulates the immune system, improves hormonal health, reduces the risk of diabetes, improves cardiovascular health, benefits mental performance and helps with weight loss.
- Magnesium : Regulates high blood pressure, prevents myocardial infarction, improves the quality of bones and teeth, assists in the treatment of asthma and relieves migraines.
- Zinc : Helps to prevent chronic diseases, boosts immunity, prevents cardiovascular disease, regulates the endocrine system, aids mental health and fights signs of aging.
- 2-Aminoethylphosphate : Helps in the functions of the cell membrane, facilitates the absorption of nutrients and protects cells.
There are many brands today that market calcium supplementation. However, always try to research more about brands before purchasing yours.
Check the reviews of other consumers to see if that brand is reliable or not. And, of course, always ask your doctor or nutritionist which brands you should choose.
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