Calcium is a vital mineral for our health, but many people in India do not consume enough of it. Not having enough calcium can cause weak bones, joint pain, and a higher risk of fractures and muscle cramps. Often, this problem develops slowly and without clear signs, particularly in women, older adults, and those who are less physically active.
According to Nutritionist Mamta Sharma at Tata 1mg, “Many people think that they get enough calcium through diet alone, but the reality is that many factors affect the absorption of calcium, including vitamin D deficiency and poor dietary habits.”
She also explains, “The reasons for calcium deficiency often go beyond just low-calcium intake; most of the time calcium deficiency results from poor calcium absorption and/or incorrect supplementation.”
It is important to choose a calcium supplement that fits your health needs, not just the one with the most calcium.
Why Calcium is Important to Your Health?
Calcium provides:
- Strong teeth and bones
- Nerve signaling and muscle contraction
- Maintaining heart rhythm
- Preventing osteoporosis
Nutritionist Mamta Sharma believes that while the average Indian diet may be high in grains, it often lacks bioavailable calcium, making supplementation essential for many individuals.
When Do Nutritionists Recommend Calcium Supplements?
Calcium supplements are typically recommended for persons who have:
- Insufficient dietary intake
- Blood tests show a deficiency
- Pregnancy and lactation
- Postmenopausal women
- Older adults
- People with a sedentary lifestyle
Best Calcium Supplements According to Nutritionist Mamta Sharma
According to Nutritionist Mamta Sharma, the following is a list of the best calcium supplements available. Always remember, supplements should be taken with consideration of what is right for your individual needs.
1. Calcium + Vitamin D3
If you take calcium without vitamin D, you’re wasting your time. Vitamin D is critical to absorbing calcium.
People who would benefit from this product include:
- Office workers
- Women 30 or older
- Those with low sunlight exposure
2. Calcium with Magnesium and Zinc
The combination of these three minerals works together to:
- Improve bone density
- Increase muscle function
- Balance minerals in the body.
Mamta Sharma frequently prescribes Calcium with Magnesium and Zinc to clients who have muscle cramps and/or joint stiffness.
3. Chewable or Effervescent Calcium
- These types of calcium supplements provide better adherence to prescribed dosages and are easier for individuals to consume.
- Users of these types of supplements need to keep in mind their blood glucose levels, especially if they are diabetic.
4. Prescription Strength Calcium
Use for:
- Osteopenia: It is an intermediate condition where the bones are somewhat weak, but they won’t break very easily.
- Osteoporosis: It is a type of bone disease that causes bones to become very thin, brittle, and weak, making them more likely to break when someone falls even slightly.
- Recovery from fractures.
Note: Do not self-medicate with high-dose calcium. Medical consultation is advised before starting any supplement.
How Much Calcium Do You Need?
The intake requirements of calcium are as follows:
- Adults (19–50 years): 1,000 mg calcium per day
- Women aged 50+ and men aged 70+: 1,200 mg calcium per day
- Pregnant and Breastfeeding Women: 1,000 to 1,200 mg calcium per day
For these recommended amounts, total calcium can come from both dietary sources and supplements.
When Should You Avoid Taking Calcium Supplements?
Calcium supplementation is beneficial; however, it is important to know when to take it and how to take it with other things. Nutritionist Mamta Sharma has provided a list of scenarios where you should not take calcium supplements so that you may get the full benefit and not suffer from side effects.
1. Calcium and Iron Supplementation Together
Calcium inhibits the absorption of iron when both supplements are consumed at the same time.
What You Should Do:
Calcium and iron supplements should always be separated by 2-3 hours after taking them. Iron is best taken on an empty stomach, while calcium carbonate should be taken with food.
2. High Amounts of Caffeine
If you have high caffeine consumption (coffee, teas, energy drinks), this will inhibit the absorption of calcium as well as promote calcium being excreted into the urine.
What You Should Do:
Try to avoid caffeine consumption 1-2 hours before and after taking calcium supplements. If you are taking a calcium supplement every day, try to limit your caffeine intake overall.
3. High Fiber Content
High fiber-rich foods bind with calcium, making it hard for your body to absorb it.
Examples:
- Bran cereals
- Salads
- Whole grains taken with supplements
What You Should Do:
When possible, take calcium supplements between meals or along with low-fiber foods. This is especially important with calcium carbonate.
Common Mistakes People Make When Taking Calcium Supplements
- Overdosing on Calcium
- Not treating Vitamin D deficiency
- Self-prescribing Calcium Supplements
Mamta Sharma warns of health risks associated with overdosing on calcium, including kidney stones and gastrointestinal problems.
What Groups of Individuals Should Pay Careful Attention to Calcium Supplements?
- Patients with kidney disease;
- Individuals with a history of kidney stones;
- Individuals on medication for heart disease or thyroid disorders; and
- As a rule of thumb, you should always check with a healthcare provider before beginning to take any form of supplementation.
Conclusion
Nutritionist Mamta Sharma states that the “ideal” calcium supplement is not always the one with the highest strength, but rather one that suits your age, digestion, and lifestyle. When chosen and taken correctly—along with vitamin D, balanced nutrition, and regular exercise—calcium supplements can significantly improve overall health and bone density.
FAQs
Q. What type of calcium does nutritionist Mamta Sharma recommend?
She typically recommends calcium with vitamin D3 because of its higher absorption rate.
Q. Is calcium citrate more easily absorbed than calcium carbonate?
Yes, both calcium citrate and calcium carbonate absorb more easily, but calcium citrate is gentler on your stomach.
Q. Should a calcium supplement be taken every day?
If taken within recommended doses, yes, and with the guidance of an expert.
Q. What would be the best type of calcium supplement for women to take?
Combining calcium with vitamin D3 and magnesium may be helpful to many of them.
Q. Are calcium supplements safe for long-term use?
Long-term use of calcium supplements is safe when used properly, but excessive amounts should be avoided to prevent adverse reactions.
Q. When is the best time to take a calcium supplement?
Calcium should be taken in split doses to increase absorption.
Q. Can a vegetarian meet their calcium needs without supplementing?
Some vegetarians may meet their calcium needs through food alone; however, the majority will still require supplementation.
Q. Do calcium supplements cause you to gain weight?
No, calcium supplements do not contribute to weight gain when used appropriately.
Recommended Reads
Calcium Supplements: Your Ultimate Buying Guide
Why You Should Go For a Calcium Test?
(The article is written by Deepa Sarkar, Medical Writer, and reviewed by Monalisa Deka, Deputy Manager, Clinical Health & Content, Medical Affairs)