What is the best Calcium supplement for women? (skin, advantage, diet)

[emylie]

I heard about Caltrate (Calcium & vitamin D), is it the best?

[emilybh]

The best Calcium supplement contains MAGNESIUM because without it very little if any of the Calcium will be absorbed. Furthermore, it is MAGNESIUM that most Americans are deficient in. The best way to absorb it is to make sure it is CHELATED. The BEST way for women (or anyone to get calcium) is from eating or drinking dark green leafy vegetables like chard, collard greens, and kale. In a pinch, you can get dehydrated greens in a powder form which you can mix into fruit or vegetable juice also. They sometimes have grasses which are even more nutritious. Kyo-green is the one I get.

[Niners fan]

emilybh is correct. More people are Magnesium-deficient and it is needed for absorption. Vitamin D is also important. You can get enough from being in the sun a few minutes each week but recent studies have shown that Vitamin D at supplemental levels (400-800 iu per day) has some benefits for the heart, lungs and immune system.

As for Calcium intake, you just are not going to get enough in foods alone unless you are eating a ton of dairy. The vegetables emilybh listed are good, as is Spinach.

In supplements, the most common forms are Carbonate, Citrate, and Phosphate. Most people prefer the Citrate though the Phosphate (usually in the form of Tri-Calcium Phospate) probably absorbs just as well. The advantage of the Tri-Calcium Phosphate is that Phosphorus is also needed for absorption (though most people are not Phosphorus-deficient). The Carbonate actually will absorb fine too on an empty stomach and is much cheaper. However, some studies have shown that Citrate is more absorbable for some people. Couple that with some good marketing campaigns and that is why it is the most highly regarded form.

I would say if you are taking a supplement at all you are way ahead of most people. However, if you can afford a Citrate supplement then I would take that. If your budget is tight then take some Tums with a meal each day and consider some Magnesium and Vitamin D supplements that you would take a few times a week.

[emilybh]

Here are some related links

PCRM >> Questions About Vegetarian Diets >> Health Concerns about Dairy Products

Dark Green Leafy Vegetables



SIGHTINGS

[Okiegirlfriend]

I've heard that most of the absorbed calcium enters our bodies before we are 25. After that, the body doesn't absorb that much.

[emylie]

I apreciate your constructive response Niners Fan and Emilybh.
Emilybh! thank you for the links.
I start to take the Calcium supplements though, I may become stronger as I used to be!

[nebulous1]

Originally Posted by emilybh

The best Calcium supplement contains MAGNESIUM because without it very little if any of the Calcium will be absorbed. Furthermore, it is MAGNESIUM that most Americans are deficient in. The best way to absorb it is to make sure it is CHELATED. The BEST way for women (or anyone to get calcium) is from eating or drinking dark green leafy vegetables like chard, collard greens, and kale. In a pinch, you can get dehydrated greens in a powder form which you can mix into fruit or vegetable juice also. They sometimes have grasses which are even more nutritious. Kyo-green is the one I get.

Not true if one is allergic to dairy. My calcium pills ARE my source of calcium. And those green veggies are so good for you, but you'd have to eat a ton of them to get enough calcium per day.

You are right about the calcium-mag together.

[pitt_transplant]

You are suppose to have 1000mg (up to 2500)/day. Viactive has 1000/2. I love those things. Foodwise you could get it in 2 cups of soy milk, 3 oz tofu, 3 cups of OJ or a bowl of cereal (total).

So you could just eat a bowl of total with some soymilk on it and skip buying pills.

[Canaan-84]

I'm surprised no one mentioned the role of Vitamin K2 in regards to bone health. Another great thing about K2 is that it also promotes cardiovascular health.

From VitaminK2.org

The omnipotent vitamin
Vitamin K has been known as the coagulation vitamin, because of its role in the blood-clotting process. However, research over the last few decades has shown that the role of K Vitamins – and natural Vitamin K2, the menaquinones, in particular – has been greatly expanded. Of note, K Vitamins activity outside the liver is required for calcium utilization, the key factor in maintaining both bone and cardiovascular health.

Vitamin K2 helps to activate vitamin K-dependent proteins responsible for healthy tissues. In bone, it activates osteocalcin, a protein required to bind calcium to the mineral matrix, thus strengthening the skeleton. In circulation, Vitamin K2 participates in carboxylation of Matrix Gla Protein (MGP), the most potent inhibitor of arterial calcification known, lowering the risk of vascular damage.

As the scope of research expands other new functions, crucial to our wellbeing, are now emerging. The latest studies have not only confirmed Vitamin K2’s positive function towards osteoporosis and cardiovascular diseases, but also revealed new and exciting applications, including the activity of vitamin K and Alzheimer's disease, a variety of cancers, the incidence and severity of varicose veins, skin aging and others.

VitaminK2.org is an International Community founded to explore and understand the emerging role of Natural Vitamin K2 in human health. Please use this as a resource to learn more about Vitamin K2 and check back frequently to find links to the latest studies and findings.

[miasmommy]

You need more vitamin d a day than 400-800IU!!!

That is JUST the rda which is the minimum required to prevent deficiency.

You should be taking at LEAST 2000IU a day!!!!

And there are no side effects to that amount. Studies have been done. You would have to take at least 15000IU a day for 3 months and already be at optimal or high levels.

I would also recommend the vitamin code for women. It has all raw food sources. Nothing is synthesized.

They have a coupon on their site too. Not that expensive since you are getting EVERYTHING including the good stuff you "kill" in your food when you cook it!

The Vitamin Code > Formulas > Multivitamin Formulas > Women