What calcium to drink. What calcium preparations are better. Forms of Calcium for Better Absorption

It would not be an exaggeration to call calcium the main mineral that is part of the human body.

This element ranks first in the amount of content, he owns 80% of the volume of all minerals present in the body.

daily requirement for calcium

The need for calcium changes in different periods of a person's life. It is necessary for both sexes, but as medical practice shows, it is women who are more prone to deficiency of this substance.

A fragile bone constitution, childbearing, menopausal changes require a significant presence of the mineral.

The main supplier of calcium to the body is food. Food products containing mineral complexes replenish the necessary balance of the component.

However, recent studies show that in recent years, restoring calcium levels with food is not enough. Therefore, various preparations and calcium-containing vitamin complexes are in great demand.

Representatives of the beautiful half of humanity should pay attention to vitamins with calcium for women.

All presented pharmacological preparations aimed at combating calcium deficiency in different age categories.

Their actions differ from each other. In this regard, drugs should not be taken purposefully.

According to this criterion, drugs are divided into:

• Children's vitamin complexes for the prevention of rickets;
• dietary supplements for athletes and people involved in heavy physical activity;
• Medicines for arthrosis and osteoporosis;
• Special vitamins with calcium for women to improve bone strength.

Before you start taking them, you need to know the allowable daily dose., their degree of digestibility, and choose the most effective remedy from a wide range of pharmaceutical products offered.

The body of an adult contains on average up to 1500 g of this trace element, mainly it is concentrated in the teeth and skeleton. In addition, calcium is present in the blood, interstitial fluid, membranes and cell nuclei.

The body needs a chemical throughout its existence. And in some periods it is felt especially acutely.

Increased calcium intake should be carried out during childbearing and breastfeeding, then, when intensive growth occurs: at 5-6 years, in adolescence.

Until the age of 26, the mineral actively accumulates in the bones, then only its consumption occurs. In old age, the bone substance loses up to 50% of calcium accumulations.

Therefore, it is especially important to make the necessary calcium reserves.

Microelement deficiency provokes the development of dangerous diseases. But an overabundance of it is no less dangerous.

Excessive doses cause disruption of muscle tissue, deterioration of blood clotting, slowing down the absorption of zinc.

It's important to know! For life safety, it is necessary to ensure a strictly dosed intake of calcium preparations. The maximum dose per day for adults is from 1000 to 2000 ml.

• Children under 3 years of age - 0.7 g;
• Children from 3 to 8 years old - 0.8 g;
• Children under 13 years old - 1 g;
• Adolescents under 16 years old - 1.2 g;
• Youth (16 - 25 years old) - 1 g;
• Adults (up to 50 years old) - 0.8 - 1.2 g;
• The elderly (over 60) - 1.5 g;
• Pregnant and lactating women - 1.5 - 2 g.

It is better to take preparations containing a mineral before going to bed, since according to physiologists, the best time for its absorption is after 19 hours.

Attention! Calcium preparations should be taken in courses. You can't take them all the time. This also applies to vitamins with calcium for women. Dosage and duration is prescribed by a doctor.

Accelerated growth, fractures and cracks in bones, pregnancy, menopause - indications for increased intake, in these cases, the course is determined individually after the necessary tests.

For prevention, it is enough to take 2 times (one month each) a year.

Which calcium is best absorbed by the body

In pharmacies, calcium can be purchased in various forms, which differ not only in price, but also in the degree of absorption and the presence of some side effects.

calcium chloride or gluconate

According to medical indications, this drug has the lowest result of assimilation- only about 3%, while it has the largest number of contraindications.

The fact is that the presence of vitamin D3 is not provided in gluconate tablets, and it is this component that increases the absorption of calcium.

Carefully! One of the most serious disorders in the body, provoked by prolonged use of this form, is the development of cholelithiasis.

In addition, that small percentage of the absorbed drug is deposited in the joints, and not in the bones and teeth.

The only plus of gluconate is its low price.

Calcium carbonate or carbonate

This form has a wider distribution, which is explained by better bioavailability: the degree of its assimilation is 22%. But this number is significantly reduced if the patient has low acidity of gastric juice.

You should not get carried away with the use of drugs containing calcium carbonate, it is fraught with the formation of sand in the kidneys, and an even greater decrease in gastric acidity.

The first manifestations of an overdose of carbonate:

Calcium citrate or citrate

The use of calcium citrate does not give complications in the form of the formation of kidney stones, and it is considered the least dangerous to health.

The level of assimilation of this form is much higher than that of the two previous options, it is 45%. Elderly people and patients with low stomach acid should opt for these drugs.

Yes, and as vitamins, tablets containing calcium citrate will be useful for women.

They, in addition to their direct purpose, effectively cope with diseases of the urinary system, creating powerful protection against genital inflammation and infections.

calcium chelate

This amino acid form of calcium preparations is new to the global pharmacy market and is considered the best option. More often it is called "ionic calcium".

The price of the drug is high, and this is justified by a high degree of safety and digestibility. The chelate contains a vitamin D3 supplement and is absorbed by the body by 97%.

This product does not irritate the mucosa of the digestive organs; it does not require stomach acid to break it down. The substance is completely soluble in water, and this is almost 300 times (!) Higher than the dissolution of calcium carbonate.

Good to know! Manufacturers of this calcium form claim that its indisputable advantage is the rapid release of calcium ions, due to which calcium supersaturation is excluded in the blood.

Women who choose calcium chelate preparations as vitamin supplements at the same time get an excellent opportunity to carry out prophylaxis against blood clots.

Calcium preparations for adult women and men

The pharmaceutical industry offers a wide range of calcium preparations.

In this regard, the question arises of how to choose the safest and most effective remedy, especially when it comes to vitamins with calcium for women while waiting for a baby, or in the case of long-term use.

For the convenience of comparing all the pluses and possible minuses, all data on preparations containing calcium are placed in a table.

Preparations and vitamins with calcium for women 50+

Vitamins with calcium for women, especially those over the age of forty, must be included in the diet.

The body at this age is most susceptible to calcium loss. This is provoked by a decrease in physical activity, hormonal changes during menopause.

The lack of a chemical substance is observed gradually, but rigorously. And if measures are not taken to restore the level of the mineral, then by the age of 50, painful manifestations may appear.

Calcium deficiency at this age manifests itself as follows:

• Depressive state;
• Deterioration of sleep and memory;
• Finger numbness;
• Muscle spasms;
• Arrhythmia;
• Fragility of nails, hair loss and stratification.

To avoid this, women not only need to take calcium, preparations with this mineral should include additional vitamins facilitating the process of absorption and metabolism.

Of the most effective means, experts note the following calcium products.

Calcium Sandoz Forte (France)

The drug is presented in the form of effervescent tablets with orange flavor.

The well-thought-out composition of calcium salts and auxiliary components ensures good absorption in the digestive tract.

The dosage of calcium equivalent is 0.5 and 1 g and it is represented by two salts of the mineral - carbonate and lactogluconate.

"Calcium with vitamin C" (Holland)

The human body does not synthesize vitamin C; with age, the need for it increases as well as for calcium and other trace elements.

This drug will help to normalize the vitamin balance and significantly reduce the risk of calcium deficiency. produced in Holland. Each tablet contains 0.5 g of carbonate and 0.19 g of vitamin C.

Vitamins with calcium for women of the older age group, and the manufacturers present them exactly how, are available in tablets that instantly dissolve in a liquid.

For consumption, it is better to use filtered (or boiled and cooled) water. Take them according to the instructions for a month.

Useful Foods to Restore Calcium Stores

To avoid a lack of calcium, foods that are rich in this substance will help:

• Poppy and sesame (seeds);
• Dairy;
• Cabbage (all types: broccoli, white, cauliflower, savoy and others);
• Spinach;
• Nuts, especially almonds;
• Wheat bran and whole grain flour;
• Greens (dill, cilantro, basil, parsley);
• Syrup.

Many believe that folk remedies, such as eggshells, can reduce calcium deficiency.

It does indeed contain this mineral. But its use will not bring the expected effect. Calcium in this form is not absorbed by the body.

Therefore, experts advise to pay attention to pharmacy products, specially designed to eliminate calcium starvation.

In order for all these drugs to benefit the body, it is necessary to take them strictly following the instructions.

It's important to know! Although calcium tablets for women are supplemented with vitamins that ensure its rapid absorption, experts recommend drinking calcium carbonate preparations with fresh (not carbonated!) citrus juices.

Alcohol and caffeine greatly impair calcium bioavailability.

Only by observing all the measures of taking calcium and preparations with its content, you will maintain your health until old age.

This video will introduce you to vitamins with calcium for women and men, as well as how to use them:

From this video you will learn what role calcium plays for the female body:

This article will help you figure out which calcium preparation is better to choose, answer the question of why calcium is needed at all, and what forms it exists. In the end, we will figure out which calcium preparation is most effective and beneficial for our health, and why. So, the best preparation of calcium.

The best calcium preparation. What is calcium for?

Calcium is a macro mineral. A person can get calcium only from the outside, with food.

Without calcium, many metabolic processes in the body of both children and adults cannot occur. First of all, it maintains the acid-base balance. We constantly acidify our body: we drink coffee, eat junk food, eat few vegetables and fruits. To make up for the disturbed balance after this, we need calcium.

Secondly, calcium helps to cleanse our body. It removes toxins from the body. Calcium deficiency very often leads to allergies, dermatosis, psoriasis, etc., especially in children.

Thirdly, calcium is a building material for teeth and bones. It is also responsible for the beauty and condition of nails, skin and hair. The main cause of problems with teeth and bones is almost always calcium deficiency.

This is especially true for pregnant women and nursing mothers. During pregnancy, the mother’s body gives a huge amount of calcium to the developing child, because of this, the expectant mother’s hair begins to fall out, her nails peel off and, of course, her teeth deteriorate, bringing great joy to dentists! Therefore, the importance of calcium for women cannot be overestimated.

In addition to all of the above, with calcium deficiency, blood pressure rises (especially in the elderly), headache occurs, diseases such as hyperplasia, pancreatitis, rickets, osteoporosis, osteomalacia, kidney and liver failure, thyroid disease, and disorders of the gastrointestinal tract develop. , dysbacteriosis, cardiovascular diseases, etc.

To protect yourself from such serious problems, you need to eat calcium. But how?

The average daily requirement for calcium in humans is approximately 1000 mg (in children - 1200 mg, in pregnant women - from 1600 to 2000 mg). Is it possible to get this amount of calcium from food? Let's see.

Like, now everything became clear. You need to eat cheese, cottage cheese, eggs and drink milk, and your teeth and bones will be healthy ... However, this is not so.

The thing is that the amount of calcium in the products in the picture is purely approximate. The percentage of calcium in food depends on many factors: what soil did the raw material grow on, was it depleted, how many times was the product processed before it hit the store shelf? Did the cow that gave milk eat right? What were the plants sprayed with? Were these products properly transported, etc…

It is quite difficult to find answers to all these questions and track how much calcium will remain in this or that product in the end! Therefore, you can try to eat a kilo of cottage cheese every day and hope that there was the amount of calcium that you expected. And if you don’t want to hope for a chance, then what to do?

The answer is simple - you can get calcium from the outside in a concentrated form, that is, drink vitamins, on a jar with which the calcium content in each tablet is clearly indicated. However, everything is not so simple here either.

The best calcium preparation. Problem of choice

So, vitamins with calcium must be taken, and daily. But what are they, these calcium preparations, are there? And how to choose them?

Many people are not accustomed to understand the composition of drugs that they buy at the pharmacy. The doctor has written out - I buy. Or maybe there is a cheaper one? I take!

Even better, if Baba Valya told Aunt Masha that her legs stopped hurting after the red pill for five rubles. Then you should definitely take it. For five rubles something.

For some reason, the only important criterion when buying pharmacy drugs for many is the price. But what about the quality?

If we decide to read the composition of medicines or vitamins, we are unlikely to understand anything. Unless, of course, we have not previously shone with knowledge in chemistry. As part of medicines, the weight of the substance containing calcium is usually indicated. But to understand how many of these tablets you need to drink in order to gain 1000 mg, we need the weight of pure calcium, that is, the content of calcium ions in the tablet. But the active substances can be completely different, which complicates the solution of the problem.

So how do we, ordinary people, understand the composition of the medicine? What to look for when buying calcium supplements? Everything is described below in the simplest terms possible.

The best calcium preparation. Selection criteria

Well, we need to determine which calcium preparation is the best. The main criteria for comparison are the manufacturer (the quality of the vitamin significantly depends on it), the active ingredient in the preparation, the amount of calcium contained in each tablet and, of course, the price.

Criteria:
1. Manufacturer
2. Active ingredient
3. The amount of calcium
4. Price

Separately, you need to deal with the active substance, that is, the form of calcium in which it was put in a tablet.

The best calcium preparation. Forms of calcium and composition of preparations

So, the best calcium preparation is the one in which price and quality are ideally correlated. Therefore, we first consider the forms in which calcium is most often used in the pharmaceutical industry.

The chelated form of calcium is best absorbed. It has the highest bioavailability. However, not every manufacturer can afford to produce a calcium chelate formula, since this is a very difficult and expensive process. Therefore, it is quite difficult or almost impossible to find a calcium preparation with a chelate formula on the shelves of pharmacies ...

The best calcium preparation. comparison table

We have considered all selection criteria. It's time for the most interesting part - the ranking among the most famous and easily available in pharmacies and stores of calcium preparations.

Calcium, obtained by our body naturally from food, is extremely beneficial, but due to the deterioration in the quality of food, we do not receive even half of the daily allowance, which can lead to more than 150 different diseases.

Calcium is not only about the health of our bones, teeth, hair and nails. 1% of calcium is found in the blood and is involved in various processes that allow our body to function properly. If calcium is not enough, our body begins to malfunction and often quite serious. Since the majority of people do not get the proper amount of calcium from food, we come to the understanding that it is necessary to add it to your diet. So, let's look at the various forms of calcium, their advantages and disadvantages, and finally choose the best for ourselves.

Forms of calcium

This form of calcium has the lowest percentage of absorption - about 3% and has a number of contraindications and side effects. Calcium gluconate preparations are produced without the addition of vitamin D3, which practically reduces the degree of its absorption to zero. One of the worst effects of prolonged use of this form of calcium is the formation of kidney and gallbladder stones.

Should be the only advantage of calcium gluconate is its low price, but due to the extremely low degree of absorption and the large number of negative consequences from its use, even a low price is not able to attract a knowledgeable client.

Calcium Carbonate (Calcium Carbonate)

This is a much more attractive form of calcium than the previous one. Such calcium is assimilated by the body by 17 - 22% with normal acidity of gastric juice, with reduced acidity, the degree of its absorption drops so much that it is practically equal to zero. You should not get carried away with preparations based on calcium carbonate, because. it is also fraught with the formation of calcium stones in the kidneys. A large amount of this type of calcium taken at a time can significantly reduce the acidity of the gastric juice and cause side effects such as flatulence, constipation, nausea, allergic reactions and abdominal pain.

This form of calcium is quite widespread and is in great demand due to its greater bioavailability than calcium gluconate. However, there is a more interesting variation on the form of calcium, which we'll look at below.

Calcium citrate (Calcium citrate)

This form of calcium is absorbed by the body 2.5 times better than calcium carbonate, naturally in combination with vitamin D3. The degree of absorption of calcium citrate is 44%. Due to the fact that hydrochloric acid of gastric juice is not required for its absorption, preparations based on calcium citrate can be taken on an empty stomach. The use of calcium citrate does not cause deposits in the kidneys in the form of stones, so this form of calcium is safe for health. People with low stomach acidity and those who are already over 50 should stop at calcium citrate, because the degree of absorption in this case will be 11 times higher than calcium carbonate.

Calcium citrate is good for diseases of the urinary tract. It shifts the pH of urine to the alkaline side, thereby creating an unfavorable environment for the development of genital infections and inflammation.

Calcium amino acid chelates are by far the best form of calcium products on the market today. Often this form of calcium can still be found under the name "Ionic calcium". Although its price is really high, this is justified by the high degree of absorption and the absence of side effects, in particular, it does not allow the formation of kidney stones and gallbladder. Calcium chelates are able to be absorbed by 90 - 98%, while there is no need to add vitamin D3 to preparations of this type.

Calcium amino acid chelates do not irritate the gastrointestinal tract and do not require stomach acid for absorption. They are 100% soluble in water, which is 400 times higher than the dissolution of calcium carbonate. Another advantage of calcium chelate is the ability to quickly release calcium ions, which prevents calcium supersaturation of the blood, thereby eliminating the possibility of its increased clotting, which is fraught with the formation of blood clots. One of the best calcium products of this form is Forever Calcium, USA.

So let's sum it up

Of the many forms of calcium on the world market, Calcium Citrate and Calcium Chelate proved to be the best in terms of absorption and lack of side effects. The latter has twice the percentage of digestibility compared to calcium citrate. But due to the fact that the price of calcium chelate is usually three times higher than the price of calcium citrate, not everyone can afford it. After a brief review, the question of which calcium is better to answer is still up to you.

It is not enough just to use calcium, the main thing is to absorb it! Calcium is a hard-to-digest substance. Calcium is found in foodstuffs mainly in the form of sparingly soluble salts (phosphates, carbonates, oxalates, etc.). For example, only 13.4% of the calcium found in carrots is absorbed by the body. You need to eat 700 g of carrots to get 1/4 of the daily calcium intake. Its digestibility largely depends on the accompanying substances in the composition of food.
The solubility of calcium salts increases in the acidic environment of the stomach, but the dissolved ions are rebound and precipitated to some extent in the jejunum and ileum, where the pH is closer to neutral. Did you know that a person at the age of 60 can only produce 25% of the amount of stomach acid that they produced at the age of 20? Therefore, the need for calcium only increases with age. In the gastrointestinal tract, food components (glucose, fatty acids, phosphorus and oxalates) bind to calcium, forming complexes. In general, absorption of calcium supplements (especially less soluble ones) is improved when taken with food. This may be because food stimulates gastric secretions and motility, and dietary sources of calcium become more particulate and soluble.
Dietary fiber reduces the absorption of calcium. Several constituents of dietary fiber bind calcium. Hemicellulose inhibits calcium absorption.
Phytic acid (a component of plants) binds calcium into an insoluble form. Phytic acid is especially rich in cereals - rye, wheat, oats, however, during the fermentation of the dough under the action of the phytase contained in yeast, phytic acid is split.
Dark green, leafy vegetables are often relatively high in calcium. But calcium absorption is often hindered by oxalic acid. Combining with oxalic acid, calcium gives water-insoluble compounds that are components of kidney stones. These are sorrel, rhubarb, spinach, beets. Foods low in oxalic acid (white cabbage, broccoli, turnips) are good sources of calcium. The absorption of calcium from cabbage is as high as from milk.
Insufficient amount of protein in the diet impairs the absorption of calcium. The stimulating effect of proteins is probably due to the fact that the amino acids released during their hydrolysis form well-soluble complexes with calcium. A diet rich in protein may induce calciuria. Calciuria causes a negative calcium balance, but it does not lead to a compensatory increase in the efficiency of calcium absorption in the intestine. The same person has large daily fluctuations in urinary calcium levels due to the calciuretic effect of foods. Digested carbohydrates and protein have a calciuretic effect that is linearly related to intake of these substances, but relatively independent of calcium intake. For every additional 50 g of dietary protein, 60 mg of calcium is lost in the urine. A high level of phosphorus in some proteins reduces, but does not eliminate, its calciuretic effect. The calciuretic effect of protein leads to a decrease in renal reabsorption of calcium, which is not compensated by an increase in its absorption in the intestine. Therefore, a protein-rich diet in adults results in a negative calcium balance.
Calcium is absorbed from the intestines in the form of complexes with fatty and bile acids. The optimal ratio is 10-15 mg of calcium per 1 g of fat. Calcium absorption is facilitated by a sufficient content of unsaturated fatty acids. Insufficient and excessive amounts of fats, especially those rich in saturated fatty acids (cooking fats, lamb, beef lard, etc.), impair calcium absorption. With insufficient intake of fat, too few calcium salts of fatty acids are formed, giving soluble complex compounds with bile acids. With excessively fatty foods, there are not enough bile acids to transfer all the calcium salts of fatty acids into a soluble state, and a significant part of Ca is excreted in the feces. The excretion of Ca also depends on the nature of the diet. A diet with a predominance of food products with an acid reaction of the environment (meat, cereals, bread) leads to the excretion of Ca in the urine. With the predominance of alkaline products (fruits, vegetables, dairy products) in the diet, Ca is excreted mainly with feces.
An important factor influencing Ca absorption is the amount of phosphorus and magnesium in the diet.
The most favorable ratio of calcium to magnesium in the diet is 2:1. Close to this ratio is found in the following products - sardines, Atlantic herring, eggplant, cucumbers, lettuce, garlic, beans, pears, apples, grapes, raspberries, porcini mushrooms. If there is little magnesium, the formation of stones, calcification of blood vessels, calcium is deposited in atherosclerotic plaques. Magnesium is essential for Ca absorption in the kidneys and urinary tract. Magnesium deficiency stimulates PTH, leading to increased bone resorption and increased renal Ca excretion. Magnesium competes with Ca for bile acids, so an excess of magnesium negatively affects Ca absorption. In addition, magnesium is part of the enzymes necessary for the metabolism in cartilage and bone tissue.
The best ratio of calcium to phosphorus in adults is 2:1.2-1.8. A ratio close to this is characteristic of cottage cheese, cucumbers, garlic, and grapes. If Ca is supplied more than phosphorus, then the bone tissue does not form normally, problems arise in the calcification of blood vessels, the formation of stones in the kidneys, gallbladder. And if, on the contrary, more than necessary phosphorus is supplied, Ca is washed out of the bones and its absorption decreases.
The absorption of calcium is also affected by potassium, the excess of which impairs its absorption, because. Potassium, like magnesium, competes with Ca for bile acids.
Difficult calcium absorption: chocolate, excessive consumption of sugar, excess coarse fiber foods. Tea is not compatible with any trace element.
Coca-Cola, Pepsi-Cola, Fanta and other similar drinks contain acid sodium phosphate (Ca antagonist, prevents it from being absorbed), their pH = 2.2-2.5, to neutralize them, the body uses Ca, which is washed out of bone tissue .
Caffeine also increases urinary calcium loss. Abuse of coffee and alcohol can be the causes of calcium deficiency, as part of it is excreted in the urine.
Lactose increases calcium absorption. Lactose, undergoing fermentation, maintains low pH values ​​in the intestine, which prevents the formation of insoluble phosphorus-calcium salts.
Along with vitamins A, C, D, E, K, the following elements can increase the level of calcium in the body: Fe, Mg, Mn, Cu, P, Si, as well as protein, gastric juice (HCl), pancreatic enzymes and Lactobacillus acidophilus .
Silicon cross-links bone tissue collagen. Zinc and chromium play an important role in the energy supply of bones, which is necessary for bone tissue growth. Boron affects the synthesis of estradiol, selenium with iodine - on the synthesis of thyroid hormones. Vitamin E affects the condition of membranes, including bone tissue.
A serious enemy of Ca and P is aluminum. Aluminum ions are able to replace Ca ions and thereby cause serious changes in Ca metabolism. A person gets too much of this metal by using aluminum cookware, drinking juice from aluminum-coated bags or canned beer.
In the diet of a modern person, there is a significant deficiency of calcium, especially for urban residents, in the diet which is dominated by refined foods, semi-finished products, etc. suffice it to say that the main source of calcium - dairy products - get on the table of a city dweller significantly depleted in calcium: 1 liter of fresh natural milk (from a cow) contains 1400 ml of calcium, and pasteurized, and even more so, sterilized, from which cottage cheese is made at dairies and cheese, only 140 mg. The modern city dweller receives, in a good case, only a third of the daily requirement of calcium.
It is recommended to take any Ca products at night, due to the circadian rhythm of bone resorption. Resorption is suppressed only by the evening intake of Ca, while the morning intake does not give a significant effect.
Many people, especially the elderly, eat cottage cheese, cheese for breakfast, believing that this is the best way to enrich their body with Ca and P. Resorption of Ca and P by bone tissue is carried out in the evening and at night. So, if you ate fish or cheese for breakfast, then you should not count on their beneficial effects. Ca and P either do not get into the blood from the intestines at all, or, due to their lack of demand, the bone tissue will settle in the kidneys in the form of oxalate stones. The point is also that in the morning corticosteroid hormones are produced and delivered to the blood, which block the absorption of Ca and P from the intestines into the blood. Therefore, products containing Ca and P are best taken in 2/2 days, for dinner.
It must be remembered that calcium is lost during heat treatment (for example, when cooking vegetables - 25%). Losses will be negligible if the water in which the vegetables were boiled is used (for example, broth or gravy).
The lower the fat content of dairy products, the higher the Ca content.