Calcium and Vitamin D are essential elements. Without them, bones aren’t strong, muscles can’t properly contract and the blood can’t clot. Many of us get our recommended daily allowance of both nutrients through the food that we eat and with daily exposure to sunlight. However, as we age, this sometimes gets more challenging. That is why supplements are often recommended for seniors.
Calcium citrate, calcium carbonate and calcium with vitamin D are some of the more popular supplements used by seniors to stay healthy and strong. Deciding which is right for you is sometimes complicated. Salus Homecare San Gabriel Valley breaks down some of the pros and cons of each choice to help you make an educated decision.
Calcium Citrate
This form of calcium is considered easy to absorb. Some seniors take it with a meal, and others take it in between meals. Either option is fine. Most people who take calcium citrate experience little or no stomach upset. This makes it a good choice when compared to other forms of calcium that can cause constipation or gas. Senior with low stomach acid often find this to be a good choice. However, seniors who have difficulty chewing or swallowing may find the large wafer sizes difficult to consume.
Calcium Carbonate
Rolaids and TUMS both contain calcium carbonate. These small chewable tablets are easy for seniors to take, and they are relatively inexpensive too. However, you have to take a lot of them to meet daily requirements, and this can put you at risk of milk-alkali syndrome and kidney failure. The more potent form of calcium carbonate is found in oyster shell or coral calcium. Both are easily absorbed but risky for anyone with a seafood or shellfish allergy. Calcium carbonate should be taken with food for best absorption.
Calcium with Vitamin D
Vitamin D is essential for calcium absorption, so some supplements contain both. Most include 400 IUs which may be enough for seniors who are getting some vitamin D from food or sunlight. For proper dosing, it’s important to have a conversation with your doctor first. A simple blood test can indicate what your current levels of vitamin D are and if (and how much) a supplement is needed.
The Best Calcium Supplement for You
So, which option is best for you? To find a good calcium supplement, first talk to your doctor. It’s important to recognize that the healthiest way to get calcium and vitamin D is through the food we eat and exposure to sunlight, so try to devise a plan that uses those options first.
Calcium Quality, Purity and Potency
Whatever your choice, always look for the USP symbol. This is important because it indicates your supplement has undergone testing for quality, purity and potency and is free from dangerous metals and other harmful elements.
Calcium Dosing
Daily doses should be divvied up, either with meals or between meals. Again, discuss dosing with your doctor. If the supplement is for a loved one with Alzheimer’s or other cognitive deficits, consider using a medication reminder device, managing their medications for them or hiring a professional in home caregiver to offer assistance with healthy and safe medication reminders.
Calcium and Other Medications
In some instances, it’s important to avoid taking calcium with other supplements or prescription medications. This is another reason why proper dosing and carefully following your physician’s orders are so important.
Whatever your choice of calcium supplements, consider that much of a good thing can be damaging and might even lead to rare side effects. Discuss your choices and the proper dosing amounts with your doctor and work together to develop a plan for safety, healthy and longevity.
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FAQs
As we age, stomach acid production often declines, so calcium citrate may be more effective for seniors (since the other common calcium supplements require stomach acid for absorption).
Which form of calcium is preferred for older adult patients? ›
Calcium citrate is absorbed well on an empty stomach or a full stomach. People with low levels of stomach acid—a condition most common in older people—absorb calcium citrate more easily than calcium carbonate.
How many milligrams of calcium should a 70 year old take? ›
What is the best calcium supplement to take if you have osteoporosis? ›
Calcium carbonate, found in over-the-counter antacids, is a cheap and effective calcium source. However, antacids may also contain aluminum, sodium or sugar, which could be an issue for some patients. Calcium citrate is slightly more expensive, but it is more easily absorbed by the body, especially in older people.
Why should calcium and vitamin D not be taken together? ›
CALCIUM SUPPLEMENTATION
6 As mentioned above, another recent meta-analysis of RCTs found an increased risk of stroke when calcium supplements were used in combination with vitamin D.
What is the healthiest form of calcium to take? ›
Calcium carbonate supplements tends to be the best value, because they contain the highest amount of elemental calcium (about 40% by weight). Because calcium carbonate requires stomach acid for absorption, it's best to take this product with food.
Is it better to take calcium in the morning or at night? ›
Calcium should be taken in the morning (about 1 hour after breakfast) or in the afternoon with plenty of water, giving us the opportunity to be exposed to more sunlight (the skin synthesizes vitamin D for the body). ), which helps to absorb calcium more efficiently.
Can seniors take too much calcium? ›
Too little can cause a condition known as hypocalcemia, weak bones, and increased risk of bone fractures. Too much can cause a condition known as hypercalcemia, kidney damage, and kidney stones1. The tolerable upper limit level (UL) for adults ages 51 years and older is 2,000 milligrams (mg)2.
Why is calcium no longer recommended? ›
On the other hand, recent studies have linked calcium supplements with an increased risk of colon polyps (small growths in the large intestine that can become cancerous) and kidney stones, which are hard masses usually formed in the kidneys from an accumulation of calcium and other substances.
What foods block calcium absorption? ›
Certain fibers, such as wheat bran, and foods with oxalic acid (spinach and rhubarb) can bind with calcium and prevent it from being absorbed. This is why leafy greens are not considered an adequate source of calcium by themselves, because your body is unable to utilize much of the calcium they contain.
Calcium is important for bone health throughout your life. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short.
Is Viactiv a good source of calcium? ›
It may also be used in certain patients to make sure they are getting enough calcium (including women who are pregnant, nursing, or postmenopausal, people taking certain medications such as phenytoin, phenobarbital, or prednisone). Calcium plays a very important role in the body.
What type of calcium is best for seniors? ›
Also, those who have had intestinal bypass surgery, or perhaps even those 65 years and older, may benefit from calcium citrate instead of calcium carbonate. Calcium supplements in the form of gluconate, lactate or phosphate are also available, but they generally contain less absorbable calcium.
What is the fastest way to increase bone density? ›
Here are 10 natural ways to build healthy bones.
- Eat Lots of Vegetables. ...
- Perform Strength Training and Weight-Bearing Exercises. ...
- Consume Enough Protein. ...
- Eat High-Calcium Foods Throughout the Day. ...
- Get Plenty of Vitamin D and Vitamin K. ...
- Avoid Very Low-Calorie Diets. ...
- Consider Taking a Collagen Supplement.
Our findings suggest that calcium channel blockers—particularly diltiazem, nifedipine, amlodipine, and verapamil—can be used to treat angina, hypertension, and atrial fibrillation among elderly patients with MI without adversely affecting mortality.
Which calcium is most absorbable and easiest to tolerate? ›
Calcium citrate.
Easily absorbed and digested by the body. It does not contain as much elemental calcium -- the amount your body actually absorbs -- as calcium carbonate. It is more expensive than calcium carbonate. Also, calcium citrate should not be used with aluminum-containing antacids.
Why is Caltrate discontinued? ›
Caltrate 600 calcium only supplement is no longer being sold at most retailers as this product has been discontinued for business reasons. However, there are several other Caltrate products that include Vitamin D3 that can be selected in place of this product to help you meet your calcium needs.
What are the side effects of taking calcium and vitamin D tablets? ›
Allergic reactions—skin rash, itching, hives, swelling of the face, lips, tongue, or throat. High calcium level—increased thirst or amount of urine, nausea, vomiting, confusion, unusual weakness or fatigue, bone pain.
