Understanding Calcium Needs for Seniors
As we grow older, our bodies' ability to absorb and utilize nutrients changes. The recommended daily allowance (RDA) for calcium for men over 70 and women over 51 increases to 1,200 mg per day. However, getting enough calcium from diet alone can be challenging for many seniors, making supplements a common necessity. It’s also important to note that Vitamin D is essential for the body to absorb calcium effectively, so many senior supplements combine the two.
Calcium Carbonate vs. Calcium Citrate
When it comes to supplementing, the two most common forms are calcium carbonate and calcium citrate. While both provide calcium, their absorption and potential side effects differ significantly, making one a more suitable choice for many older adults.
Calcium Carbonate: Pros and Cons
Calcium carbonate is often the most common and least expensive form of calcium supplement. It is important to remember that it is best absorbed when taken with food because it requires stomach acid for proper absorption. For some seniors, particularly those with low stomach acid or those taking acid-reducing medications, this can be a drawback. Additionally, calcium carbonate can sometimes cause constipation, gas, or bloating.
Calcium Citrate: The Senior-Friendly Option
Calcium citrate is a more easily absorbed form of calcium, especially for those over 50 or individuals with low stomach acid. Unlike calcium carbonate, it can be taken with or without food and is less likely to cause the common side effects of gas and bloating. While generally more expensive than calcium carbonate, the superior absorption and lower risk of gastrointestinal issues make it a worthwhile investment for many seniors.
Other Forms of Calcium
While carbonate and citrate are the most common, other forms exist, such as calcium gluconate and calcium lactate. These typically contain less elemental calcium and offer no particular advantage over the more prevalent forms. Some supplements also use calcium derived from unrefined oyster shells, bone meal, or dolomite, which should be avoided due to the potential presence of toxic metals like lead.
Factors to Consider When Choosing a Supplement
Choosing the right supplement goes beyond just the form of calcium. Several other factors should influence your decision, ideally in consultation with a healthcare provider.
Vitamin D Synergy
Vitamin D plays a critical role in calcium absorption. Many calcium supplements for seniors include vitamin D, which is a sensible combination. Ensure the supplement provides an adequate amount of vitamin D, or consider taking a separate vitamin D supplement if necessary. A simple blood test can help determine if you have sufficient vitamin D levels.
Dosage and Absorption Limits
Your body can only absorb so much calcium at one time. For optimal absorption, it is best to take calcium in doses of 500 mg or less at a time. If your daily requirement is 1,200 mg, for example, it's more effective to take smaller doses spread throughout the day rather than a single large dose.
Potential Drug Interactions
Calcium supplements can interfere with the absorption of certain medications, such as some antibiotics and thyroid hormones. It is crucial to discuss all medications you are taking with your doctor or pharmacist to determine the best timing for your supplements to avoid interactions. You may need to take your calcium at a different time of day than other medications.
Quality and Purity
Supplements are not as strictly regulated as prescription drugs. To ensure quality, purity, and potency, look for a supplement that has been independently tested. The USP (United States Pharmacopeia) verification symbol is a good indicator that the product meets high standards.
A Comparison of Calcium Supplement Forms
| Feature | Calcium Citrate | Calcium Carbonate |
|---|---|---|
| Absorption | Best for seniors, especially those with low stomach acid. | Requires stomach acid for absorption; best taken with food. |
| With/Without Food | Can be taken with or without food. | Must be taken with food for optimal absorption. |
| Common Side Effects | Less likely to cause gas, bloating, or constipation. | Can cause gas, bloating, and constipation. |
| Cost | Generally more expensive. | Typically less expensive. |
| Elemental Calcium | Contains less elemental calcium per pill, requiring more tablets for the same dose. | Contains more elemental calcium per pill. |
The Best Approach: Start with Diet
While supplements are an effective way to fill nutritional gaps, they should not replace dietary sources of calcium. Obtaining calcium from food is generally considered safer and more beneficial for cardiovascular health than relying solely on high-dose supplements. A balanced diet rich in dairy, fortified plant-based milks, leafy greens, and canned fish with bones should be the foundation of your calcium intake. Supplements can then be used to meet any remaining daily requirements.
Conclusion: Making the Right Choice
Choosing the best calcium supplement for seniors depends on individual factors like stomach acidity, digestive sensitivity, and budget. For those with reduced stomach acid or a history of digestive issues, calcium citrate is often the superior choice due to its excellent absorption and mild side effects. For those with a healthy digestive system and a tighter budget, calcium carbonate can be a good option, provided it is taken with food. Always consult with a healthcare provider before starting any new supplement regimen to determine the right dose and form for your specific needs, and remember that quality dietary sources should always be prioritized.
Visit the NIH Office of Dietary Supplements for more information on calcium
