The mineral calcium is in abundance in the human body. It accounts for 1.5 to 2% of total body weight, with the bones containing more than 99 per cent of the calcium. Hence calcium chewable tablets in India help you in retaining the strength your muscle needs to work correctly.
Calcium is essential for the operation of numerous enzymes in the body, and it plays a vital role in the formation and maintenance of bone and teeth. Calcium is required for muscle contraction, the release of neurotransmitters, the regulation of heartbeat, and blood coagulation.
How do you pick from the dizzying assortment of calcium supplement options, which include pills, chewable tablets, flavoured chews, and liquids, if your doctor instructs you to take one? The following information may assist you in making your decision.
Do You Need Supplements?
You don’t need to take calcium chewable tablets in India if you obtain enough calcium through your diet. Calcium supplements are only required if dietary calcium intake is insufficient. You might change your diet or take supplements to make up for any shortage.
Calcium, like every other nutrient, is best obtained through food. The best and most obvious sources are dairy products such as milk, cheese, and yogurt. For most age groups, one 8-ounce cup of low-fat, plain yogurt contains 415 mg of calcium, which is more than a third of the daily recommendation. Nearly 300 mg of calcium can be found in an 8-ounce glass of nonfat milk. 333 mg is found in 1.5 ounces of part-skim mozzarella.
Due to a major decline in oestrogen, menopause can induce a calcium deficiency in the body. When estrogen levels drop, so does the body’s ability to retain calcium from diet, resulting in calcium shortage. If you’re over 40, you should consider taking calcium supplements to help maintain bone mass, prevent calcium depletion, and prevent osteoporosis. Women over the age of forty should consume 1,000 mg of calcium every day along with natural multivitamin tablets in India.
How Much Consumption Is The Best?
There are two types of calcium supplements:
- Sugar-free calcium tablets and retail brands all include calcium carbonate.
- Calcium citrate (Citracal) is a supplement that contains calcium citrate.
Calcium carbonate is also present in over-the-counter antacids. People with calcium deficiency should take calcium carbonate with food since it is easier for your body to absorb. Calcium citrate can be taken on an empty stomach or with meals. Take no more than 500 mg of calcium at a time to enhance absorption. You might take two 500 mg supplements each day, one in the morning and once at night. If you take a calcium supplement with vitamin D, your body will absorb calcium more effectively.
When Should You Take Calcium Supplements In A Day?
There are various reasons why people should not take some supplements like natural multivitamin tablets in India at night. A supplement, for example, could contain sugar or caffeine, both of which can disrupt sleep. Another issue is that several vitamins (A, D, E, and K) are fat-soluble and should be taken with meals for optimal absorption. Yet, it is not suggested to consume substantial meals in the evening.
Calcium supplements should be taken with meals rather than alone. The acid breaks down calcium in the stomach contents. There are various sugar-free calcium tablets available for people who have diabetes. So take calcium supplements only if you’re eating a high-fibre meal. Because fibre binds to calcium, the amount available to your body is reduced.
Take no more than 500 to 600 mg at a time; your body won’t be able to absorb much more, and it will pass through your urine. Consult your doctor and ask how long you need to take calcium supplements.
If you’re taking an iron supplement, don’t take it simultaneously as you’re taking calcium. Each can obstruct the absorption of the other.
How To Get Maximum Benefit From Calcium Supplement?
- Since unprocessed oyster shells, bone meal, dolomite, and coral may contain lead or other hazardous metals, avoid them.
- Do not exceed the manufacturer’s suggested daily dose; doing so raises the chance of negative effects.
- To avoid potential unfavorable interactions, take iron or zinc supplements, tetracycline antibiotics, or levothyroxine (used to treat hypothyroidism) several hours before or after taking calcium.
- Make sure you’re getting enough vitamin D, which aids calcium absorption. If you don’t get enough vitamin D through sunlight, your diet, or your multivitamin, you might consider taking a calcium supplement with vitamin D.
If you’re lactose intolerant, here are some ideas to help you achieve your calcium requirements:
- Lactose-free milk or calcium-fortified soy, almond, or rice milk are all good options.
- Certain dairy products with less milk sugar, such as yogurt and cheese, may be tolerated. Cheese that is lactose-free or low in lactose, cottage cheese, or lactose-free yogurt are all good choices.
- Consult your nutritionist about additional lactose-free options.
- Broccoli, dried peas and beans, kale, collard greens, dark green leafy vegetables, canned salmon with soft bones, sardines, calcium-enriched fruit juice, blackstrap molasses, almonds, and calcium-processed tofu are among the calcium-rich non-dairy foods.
Final Thoughts:
The amount of calcium in a product is expressed as a percentage of daily needs based on a daily calcium intake of 1000 milligrammes (mg). Simply multiply the % of calcium on the label by a zero to get the milligrammes. For instance, if 1 cup of milk provides 30% of daily calcium requirements, it includes 300 milligrammes of calcium.
So keep a tab of the amount of calcium you are consuming in a day and then decide if you really need a supplement or you are good to go. Please do not forget to consult a doctor before you go for any natural healthcare supplement. It may differ the way the supplement reacts on your body according to the conditions that your body is fighting against.
