what is the best calcium supplement to take for osteopenia

• What Are
  • Osteoporosis and Calcium Definitions and Facts
• Bone Mass
  • Calcium and Bone Mass
• How It Prevents
  • How Does Calcium Help Forbid Osteoporosis?
• How Much
  • How Much Calcium Is Needed?
• Foods
  • What Foods Comprise Calcium?
• Impairs Absorption
  • What Impairs the Absorption of Calcium?
• Assists Assimilation
  • What Assists the Absorption of Calcium?
• Supplements
  • Calcium Supplements
• Treatment
  • Handling with Calcium
• What Does Information technology Look Like?
  • What Does Osteoporosis Look Similar?
• More Info
  • For More Information Nearly Osteoporosis and Calcium
• Guide
  • Osteoporosis and Calcium Topic Guide

Osteoporosis and Calcium Definitions and Facts

The amount of calcium needed daily depends on a person'due south age and gender.

Calcium is an important nutrient and is needed for many of the trunk'southward functions, including blood clotting and the proper role of the heart, muscles, and nerves. Calcium is too disquisitional for the health and strength of basic. Not getting enough calcium can contribute to the evolution of osteoporosis (porous bones).

Osteoporosis is a disease characterized by bones that are thin and delicate and can intermission (fracture) easily. People with osteoporosis accept low bone mass, and low bone mass tin can outcome in bone fractures.

Having enough calcium intake in the diet is essential in helping to prevent osteoporosis and helping to forbid the loss of bone mass.

Calcium alone cannot protect a person from bone loss acquired by sure medications or diseases, smoking, alcoholism, not plenty practise, or a lack of estrogen. Calcium does aid a person maintain healthy bones, though, and it helps children and adolescents grow stiff bones. However, simply 50%-lx% of adults and only 10%-25% of adolescents in the United States get the recommended amount of calcium.

Calcium and Bone Mass

Basic may seem like difficult and lifeless structures, but they are, in fact, living tissue. Onetime bone is constantly broken downward (through a process called resorption) past our bodies, and new bone is deposited. Anytime bone is broken downwardly faster than it is deposited, bone weakness and osteoporosis tin can occur.

Bones are made from collagen and non-collagen proteins, and they are fortified with calcium. If a person does non take in enough calcium from their diet, the torso extracts calcium from the bones, resulting in loss of bone forcefulness and mass. This can ultimately lead to thin, fragile bones and osteoporosis.

More than 90% of a person'south os mass develops before 20 years of age, and half of that bone mass develops from 11-xv years of age. To have strong bones, children and adolescents need to consume enough calcium to build up the bone mass that they will need throughout their lives.

Fifty-fifty afterward age 20, a person can help protect his or her bones. Os mass can yet exist built upward until the early on 30s. After that, protecting the amount of os that already exists comes from consuming enough calcium considering calcium is essential in maintaining os mass.

Calcium works like this:

• After calcium is consumed, several nutrients, especially vitamin D, assistance the trunk absorb the calcium.
• The claret transports the calcium that is not needed for other torso processes to the bones where it adds to the bone mass and is stored for when it is needed in the rest of the torso.
• Sometimes a lack of calcium comes from not consuming enough in the diet or because the torso is not absorbing enough into the blood. When this happens, calcium is removed from the basic into the blood to go along a abiding level of calcium in the blood.

Adequate calcium intake is of import to go on a normal corporeality of calcium in the blood and to protect the bones from calcium loss. If enough calcium is not regularly consumed and the calcium continues to be taken from the bones, a person'due south bone mass decreases. Decreased bone mass can pb to osteoporosis, fractures, and inability.

Adequate calcium intake is also important because the body cannot produce calcium on its ain. Every twenty-four hours, the body loses calcium through shedding hair, skin, and nails and through sweat, urine, and feces. Every solar day, this lost calcium must be replaced past what a person eats.

SLIDESHOW

Osteoporosis Super-Foods for Strong Bones With Pictures See Slideshow

How Does Calcium Help Forestall Osteoporosis?

Calcium makes bones strong. In fact, bones and teeth contain 99% of the torso's total calcium, with the remaining 1% in intracellular and extracellular fluids. Basic act equally a storehouse for calcium, which is used by the torso and replaced by the diet throughout a person's life. If enough calcium is not consumed, the body takes it from the bones. If more calcium is removed from the bones than is consumed in the diet, the bones get fragile and weak as a person gets older, leading to osteoporosis and fractures.

Osteoporosis prevention begins during childhood and boyhood by getting plenty exercise and the proper nutrients, including calcium and vitamin D. However, adults can help prevent osteoporosis in the aforementioned ways.

The importance of calcium in developing and maintaining bone mass (bone density) varies throughout a person's life. At times of rapid and meaning bone growth (during the teenage years) or rapid os loss (after age 50 years), calcium is more important. Therefore, to reduce the risk of osteoporosis, calcium intake should be the highest during adolescence and after l years of historic period. Encounter Prevention of Osteoporosis for more information.

How Much Calcium Is Needed?

Since the body'southward calcium needs alter with age, calcium intake should exist adjusted as necessary. Depending on age, an appropriate calcium intake is generally between one,000 and 1,300 milligrams (mg) a solar day.

The amount of calcium needed daily depends on a person'south age and gender.

After extensive consideration, the Usa Establish of Medicine decided on the post-obit recommendations for calcium intake. These recommendations were issued in a report in November 2010. These recommendations indicate the total corporeality of calcium from food and supplements combined.

Calcium Recommended Daily Allowances

Historic period Range (Years)	Calcium (mg/Day)
9-xviii	1,300
19-50 51-seventy (Men)	1,000
51-lxx (Women)	1,200
Over lxx	1,200

The intestines can only absorb near 500-600 mg of calcium at a fourth dimension, and and then total calcium intake should be divided over the form of a solar day. Taking also much calcium can atomic number 82 to kidney rock formation. Excess calcium intake may be associated with other health risks, including middle attacks and strokes, but the scientific studies are not conclusive. Therefore, when information technology comes to calcium intake, information technology is important to get enough calcium, nevertheless, more is non better.

What Foods Contain Calcium?

Dairy foods generally contain the most concentrated amounts of calcium. The calcium is not independent in the "fat portion" of dairy products, and then removing the fat (as in low-fat dairy foods) does not affect the calcium content. In fact, many depression-fat dairy foods are made by replacing the fat portion with an equal part of skimmed milk, and so these foods actually have increased calcium content. In other words, 1 cup of skim or low-fat milk has more than calcium than 1 cup of whole milk because almost the unabridged cup of skim milk is fabricated up of the calcium-containing portion.

Although dairy foods generally contain the virtually concentrated amounts of calcium, many other foods are expert sources of calcium. Hither are some food ideas and the amount of calcium they contain:

Dairy foods

• 1 loving cup of milk - 291-302 mg
• ane loving cup of yogurt - 345-415 mg
• 1 ounce of American cheese - 174 mg
• i ounce of cheddar cheese - 191 mg
• 1 ounce of mozzarella cheese - 207 mg
• ½ cup ricotta cheese - 337 mg
• 1 cup of fortified soy or rice drink - 250 mg-300 mg
• ½ cup ice foam - 80 mg-90 mg

Protein foods

• 1 loving cup beans (cooked) - 90 mg
• ½ cup soybeans (cooked) - 130 mg
• ½ cup tofu - 204 mg
• ½ loving cup hummus - 66 mg
• three ounces canned salmon (with basic) - 167 mg
• 3 ounces canned sardines (with bones) - 371 mg
• 4 ounces salmon - 300 mg
• ½ loving cup almonds - 188 mg
• ane tablespoon sesame seeds - 88 mg

Fruits

• 1 loving cup calcium-fortified orangish juice - 300 mg
• i orangish - 92 mg
• ½ cup dried figs - 144 mg
• ½ cup rhubarb - 174 mg

Vegetables

• ½ cup broccoli (cooked) - 89 mg
• ½ cup kale (cooked) -90 mg
• ½ cup collard greens (cooked) - 74 mg
• ½ cup spinach (cooked) - 61 mg

Grains

• 1 cup fortified cereal - 200 mg-300 mg
• 1 English muffin (wheat) - 175 mg
• 2 slices bread (white) - 70 mg

The enzyme lactase can aid people who are lactose intolerant digest dairy products. It can be taken either as a pill or in liquid form. Some dairy products in stores have lactase already added, other products are lactose free.

What Impairs the Absorption of Calcium?

Some things impair absorption of calcium, so more calcium must exist ingested in the diet to brand up for what is not beingness captivated.

• Corticosteroids: Corticosteroid therapy, such as prednisone, taken for longer than vi weeks, an actress 300-500 milligrams of calcium should be consumed a mean solar day (or a total of one,500 milligrams daily).
• Sodium: Sodium increases the amount of calcium that is excreted in the urine, and so if eating foods loftier in salt, more calcium should be consumed.
• Excess protein: The torso uses excess protein for energy. However, as protein is burned for energy, it produces sulfate. Sulfate increases the amount of calcium excreted in the urine, which decreases the amount of calcium in the body. Excess protein creates excess sulfate.
• Oxalate: Found in some foods and beverages, most notably spinach, chard, berries, chocolate, and tea, oxalate binds with calcium and increases the loss of calcium through fecal excretion. For instance, even though sweet potatoes comprise calcium, not all of it is absorbed because of the oxalic acrid (oxalate) that is too in them.
• Phosphorous: Also known as phosphoric acid and phosphate, phosphorous, which is in cola and many processed foods, can interfere with calcium absorption.
• Insoluble fiber: This blazon of fiber, such equally the kind in wheat bran, reduces calcium absorption.
• Alcohol intake: Drinking excessive amounts of alcohol can interfere with the calcium balance by inhibiting the enzymes that convert inactive vitamin D to agile vitamin D.
• Caffeine: Excessive intake of caffeine (300 mg-400 mg) can increase urinary excretion as well every bit fecal excretion. (One cup [8 fl oz] of brewed coffee contains nigh 137 mg of caffeine.)
• Smoking, stress, and lack of exercise: These lifestyle factors contribute to the body not existence able to absorb calcium as efficiently.

QUESTION

What is another medical term for osteoporosis? Run across Answer

What Assists the Absorption of Calcium?

Vitamin D is the most pregnant nutrient for the proper absorption of calcium. Vitamin D and calcium piece of work together to irksome downwards or even contrary osteoporosis. Vitamin D is essential in helping the trunk blot and utilise calcium; in fact, the body cannot absorb calcium at all without some vitamin D.

Vitamin D comes from two sources. It is made in the skin through direct exposure to sunlight, and it comes from the diet. The trunk'due south power to produce vitamin D from exposure to sunlight and to absorb calcium and vitamin D decreases with age. Getting enough vitamin D helps the body blot calcium and also helps the kidneys interruption downward and incorporate (resorb) calcium that would otherwise be excreted. Vitamin D is found in eggs, butter, fatty fish, liver, and fortified foods such as milk, orange juice, and cereal. Elderly individuals who are not exposed to sunlight and may not eat a variety of food containing vitamin D may need vitamin D supplements to maintain adequate levels to help calcium assimilation.

In addition to vitamin D, vitamin C, vitamin Due east, vitamin Yard, magnesium, and boron aid in arresting calcium and also increasing bone mass. Exercise as well helps the body blot calcium.

Because the torso has a hard time arresting a large amount of calcium at once, spreading out the intake of calcium is recommended. Taking in about 500 mg or less of calcium several times throughout the day is all-time.

Calcium Supplements

While experts recommend getting as much calcium and other nutrients as possible from foods instead of from supplements, information technology may be difficult to get all the calcium needed from diet alone. A calcium supplement may be taken to help make up the departure.

Calcium supplements come in a variety of dissimilar forms, including compounds such as calcium citrate (Citracal or Solgar), calcium lactate, and calcium gluconate. The actual corporeality of calcium, called elemental calcium, varies in each supplement. Chelated forms of calcium, such as in the compounds just listed, are more than easily absorbed by the body than other forms of calcium. However, calcium carbonate (Os-Cal or Tums), while non as easily absorbed, contains the highest amount of elemental calcium.

Be certain to examine the labels of supplements to run across how much elemental calcium they take and what the serving sizes are. In some cases, the serving size is more than one tablet.

Calcium carbonate and calcium citrate are the virtually commonly used calcium supplements, especially because they contain more calcium per tablet and are less expensive per milligram of calcium than other supplements. Calcium carbonate supplies more elemental calcium per tablet than other forms and is therefore usually the best value; yet, it is best to take this kind of calcium compound with food considering stomach acid is needed to deliquesce it. Calcium citrate has less elemental calcium in information technology, so more than of it volition need to be taken, but information technology is captivated more easily than calcium carbonate.

When taking a supplement, a few other things should be considered.

• More isn't always better; the recommended daily dose should not exist exceeded because exceeding the dose increases the risk of side effects.
• A doctor or pharmacist knows whether a calcium supplement will interact with any prescription medications likewise existence taken. For example, calcium chews, such equally Viactiv, contain calcium and vitamin D but besides contain vitamin K and should not be taken by individuals treated with anticoagulants, such as warfarin (Coumadin).
• To retain maximum supplement absorption, just every bit with dietary calcium, take simply nearly 500 mg or less at ane fourth dimension.

When purchasing a calcium supplement, bank check with the pharmacist or doctor. Since the manufactures of these dietary supplements are not regulated as prescription medications, look for a reputable make proper noun or a company that advertises "quality command." This ensures that the advertised amount of elemental calcium per tablet is right.

Handling with Calcium

A diet that includes adequate calcium and vitamin D is essential. Recommendations for people with osteoporosis include a daily dosage of 1,200 mg of calcium along with 600-800 IU (international units) of vitamin D. A doctor can measure levels of calcium in the claret and urine, how much vitamin D is in the claret, and brand suggestions to ensure that the right dosages are taken.

Calcium may also boost the power of other osteoporosis treatments, such as hormone replacement therapy. Bone mass is significantly greater in women on hormone replacement therapy who consume more calcium.

What Does Osteoporosis Look Like?

The image on the left shows decreased bone density in osteoporosis. The prototype on the correct shows normal bone density.

Arrow indicates vertebral fractures.

A. Normal spine, B. Moderately osteoporotic spine, C. Severely osteoporotic spine.

From

Foods That Assistance to Prevent Osteoporosis

Many foods can help prevent osteoporosis. A number of scientific studies have shown that eating more fruits and vegetables leads to stronger bones. Low-fatty dairy products are high in calcium, and many are fortified with vitamin D and assistance strengthen bones. Fatty fish such equally salmon, mackerel, tuna, and sardines are high in vitamin D. Canned sardines and salmon (with basic) are loftier in calcium.

References

"Calcium and Vitamin D: What You Demand to Know." National Osteoporosis Foundation. 2020.
<http://www.nof.org>.

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Source: https://www.emedicinehealth.com/osteoporosis_and_calcium/article_em.htm

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