1. < Osteoporosis & Bone Health

What does everyone take for calcium or other supplements?

Posted by dreamjean1958 @dreamjean1958, Aug 6, 2023

I take Citrical plus D slow release 1,200
Going by instructions on the bottle . Eat with it too. Well in the mornings when I wake up. I feel nauseated , and head ache , I thought this was suppose to be easy on your stomach. I about give up . Seems my body rejects everything .

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teb | @teb | Aug 11, 2023
In reply to @sueinmn "This is an interesting topic, and one that concerns so many of us as we get..." + (show)
@sueinmn

This is an interesting topic, and one that concerns so many of us as we get older and our bones seem to age. I read recently that as many as half of women over 50 have osteopenia or osteoporosis.

We are all looking for the magical solution that will help, but there isn't ONE. We need to worry less about whether the calcium is from Tums, algae or anywhere else and look at the big picture and the science.

The big picture is that to protect our bones, we need proper diet including adequate protein and fat (other building blocks for cell reproduction.) We need consistent daily weight-bearing exercise or work, limited alcohol consumption and no smoking. Other health issues need to be considered, as many medications can interfere with bone production. Only if our diet does not provide enough calcium and micronutrients, or if our health requires medications which interfere with bone growth, does a supplement come into the picture.

The science is emerging. I found this recent report fascinating, in that it concentrated almost entirely on diet and nutrition, and only mentioned calcium supplementation as part of the nutrient analysis.
https://home.biomedpress.org/index.php/BMRAT/article/view/598
What I find troubling is that the makers of the brand name supplements have not submitted them to rigorous, scientific, randomized, double-blind, side-by-side testing with simpler products over a significant period of time (2 years or more) to demonstrate their superiority. Anecdotal studies are interesting, but they are not proof of superiority.

I have no problem if people feel more comfortable taking a higher-priced, nationally advertised supplement if they wish. However, I see way too many people spending money on expensive supplements and skimping on healthy foods because of their high cost. Or believing that "this one" is going to work where others have not.

Please look at the "Big Picture" and not the little pill in front of you.
Sue

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While I wholeheartedly agree that we need to look at the big picture and that a healthy diet is absolutely essential, supplements may still play an important role of support. Many of us led a healthy and active lifestyle and our bones still diminished with no known cause other than genetics. It really is important to look at your diet overall to determine the nutrient profile it provides and then figure out whether you need to supplement. Best to get your nutrients from food as much as possible and supplement as little as you need. When selecting a supplement, it is important to consider the quality and sometimes a good quality supplement costs a little more than some obscure brand you might find on Amazon. They are not necessarily the same. Certifications on products from NSF International and U.S. Pharmacopeia (USP) are a good thing to look for on the label to assure quality. Consumer Labs does lab analysis of many products to determine whether they actually contain the supplementation they claim and whether they exceed standards for lead and other contaminants. I am often amazed at what they find. You might have to pay a little more for a supplement that meets these high standards but in doing so, you know you are really getting what you pay for. That said, money spent on the best quality whole foods comes first and supplements secondarily only when needed.

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1 reply
Mentor
Sue, Volunteer Mentor | @sueinmn | Aug 11, 2023
In reply to @teb "While I wholeheartedly agree that we need to look at the big picture and that a..." + (show)
@teb

While I wholeheartedly agree that we need to look at the big picture and that a healthy diet is absolutely essential, supplements may still play an important role of support. Many of us led a healthy and active lifestyle and our bones still diminished with no known cause other than genetics. It really is important to look at your diet overall to determine the nutrient profile it provides and then figure out whether you need to supplement. Best to get your nutrients from food as much as possible and supplement as little as you need. When selecting a supplement, it is important to consider the quality and sometimes a good quality supplement costs a little more than some obscure brand you might find on Amazon. They are not necessarily the same. Certifications on products from NSF International and U.S. Pharmacopeia (USP) are a good thing to look for on the label to assure quality. Consumer Labs does lab analysis of many products to determine whether they actually contain the supplementation they claim and whether they exceed standards for lead and other contaminants. I am often amazed at what they find. You might have to pay a little more for a supplement that meets these high standards but in doing so, you know you are really getting what you pay for. That said, money spent on the best quality whole foods comes first and supplements secondarily only when needed.

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Absolutely look for certification - if you look at any of my many posts on supplements, that is always among my requirements. And I usually stress cheaper isn't always better.
I just looked at the AlgaeCal site and their containers - no certification by USP or NSF - no reply when I asked them why. Since algae sources carry a risk for heavy metals and other contaminants, this concerns me.
Also, look for transparency in advertising. Chemically, calcium calcarea is calcium carbonate, no matter what you choose to call it on a label. It is the same thing as a soda relabeling to say it contains sucrose instead of sugar...

Always pays to do the research - I'll stick with my nationally branded, USP certified calcium citrate plus Magnesium and Vitamin D...For about 10 cents a day.
Sue

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debraran | @debraran | Aug 12, 2023

I take Thera Cal with Vit D 2000. I like that it is NSF certified, liked by some doctors and not "hyped" and full of unresearched results. I'm getting my blood done again later this month for PCP visit so I'll see how my levels are.

REPLY
1 reply
Mentor
Sue, Volunteer Mentor | @sueinmn | Aug 12, 2023
In reply to @debraran "I take Thera Cal with Vit D 2000. I like that it is NSF certified, liked..." + (show)
@debraran

I take Thera Cal with Vit D 2000. I like that it is NSF certified, liked by some doctors and not "hyped" and full of unresearched results. I'm getting my blood done again later this month for PCP visit so I'll see how my levels are.

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Hi Debra - I would just like to stress again that blood calcium levels are only a general indication of bone health.
A DEXA or similar test is required to actually measure the bone density in critical places. Spine and femur are typical, but if you have hip implants they can measure arm or wrist bones.
Just saying...
Sue

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debraran | @debraran | Aug 12, 2023

I know, my calcium is never high no matter what I do, not under but closer to low normal. I believe you can be unhealthy without any sources of calcium (non dairy usually for me) but believe other factors help more.

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stellar2023 | @stellar2023 | Aug 12, 2023

I use food.
Lots of things that are good and healthy to eat contain calcium. It is of course all the dairy products but also nuts, seeds, and some vegetables.
Do your research and listen to your body.
The standard American diet is not our best friend. It is a money maker for all the big food corporations.
I am not a medical professional but I do read a lot and study the foods I eat.
Go back to nature with the foods you choose.
And remember that our bodies have an expiration date. Nobody gets out alive. And what you eat will help determine how well you are able to survive. Yes, genetics plays a big part and that is why you see people in families who get the same illness and diseases.
And also your mental attitude about life in general plays a big part in your health.
So choose to hang around people who think good thoughts and are smiling a lot.
This is all attitudinal philosophy but believe it or not it works much of the time.
Make fruits your sweet reward instead of sugar laden treats.
And do stretches every day. Your muscles need a reset from the burdens of life.
Hope some of this helps you.

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1 reply
Mentor
Sue, Volunteer Mentor | @sueinmn | Aug 12, 2023
In reply to @debraran "I know, my calcium is never high no matter what I do, not under but closer..." + (show)
@debraran

I know, my calcium is never high no matter what I do, not under but closer to low normal. I believe you can be unhealthy without any sources of calcium (non dairy usually for me) but believe other factors help more.

Jump to this post

Have you tried dividing your calcium dose and taking it with your meals? It is better absorbed with food.
Yes, non0dairy can be difficult - you just need to seek out other food sources like dark leafy greens, sardines (if you can eat them), etc.
Sue

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1 reply
thisnthat | @thisnthat | Aug 12, 2023

I’m hedging my calcium bets! At different times of the day I take Osteoben by Designs for Health (2 pills per day, a half dose) and Pure Encapsulations MCHA (one 250 mg capsule per day) and an added magnesium glycinate tablet—plus other bone building supplements!

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bude | @bude | Aug 12, 2023

I take calcium citrate with D3.

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debraran | @debraran | Aug 12, 2023
In reply to @sueinmn "Have you tried dividing your calcium dose and taking it with your meals? It is better..." + (show)
@sueinmn

Have you tried dividing your calcium dose and taking it with your meals? It is better absorbed with food.
Yes, non0dairy can be difficult - you just need to seek out other food sources like dark leafy greens, sardines (if you can eat them), etc.
Sue

Jump to this post

Yes, my supplement is 500mg for 2 so I take one late morning with almonds or a snack, another with lunch, then 1or 2 more later with dinner.
I don't think I'd like sardines but am trying to have more calcium rich foods. I put on 5lbs with extra cheese/beans etc but it's okay. No more than that though or I'll feel "off".
I don't mind eating salads or broccoli (starting to get sick of it though) and kale etc. I love nuts and fruit and oranges which have calcium.

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