Calcium is another important mineral for the human body, as it contributes to the good health of bones and teeth and many other biological functions. Some of these include muscle contraction, nerve impulse transmission, normal blood clotting, and the regulation of hormones and enzymes. In calcium supplements, we can find the following forms:

• Calcium carbonate, which has a high content and is recommended to be taken with a meal for better absorption.
• Calcium citrate, which is suitable for those with low stomach acid production and is absorbed equally well even without food.
• Calcium phosphate, which combines calcium and phosphorus and is necessary in conditions such as osteoporosis.
• Calcium chelate, which is recommended in cases where you need greater absorption, such as during menopause, in cases of digestive problems (e.g., gastroesophageal reflux) or during pregnancy/breastfeeding.

Tips & tips for safe consumption of calcium supplements

1. Consume calcium with a meal for better absorption and split it into 500-600 mg doses throughout the day. Larger doses reduce the body’s ability to absorb it.
2. Do not exceed the recommended dose, as excessive calcium can cause constipation, kidney stone formation, and calcification of the blood vessels. Indicatively, the recommended daily dose is 1000-1200 mg for adults, 1300 mg for teenagers and 1000-1300 mg for pregnant or breastfeeding women and 1200 mg for older people (over 50 years old).
3. Choose the right form of calcium according to your needs. For example, if you need a high amount in each dose, prefer calcium carbonate and combine it with a meal, while if you prefer maximum absorption, even without eating, then calcium citrate is ideal.
4. Finally, combine calcium with vitamins D and K2 for even better results in bone health, but avoid consuming it in combination with medications, such as antibiotics, as their absorption is reduced.

In which foods do we find calcium?

• Dairy products, such as milk, yogurt, and cheese
• Sources of dietary fiber, such as juices, cereals, etc.
• Almonds & seeds, such as sesame and chia
• Dark green vegetables, such as broccoli, spinach, and kale
• Seafood, such as sardines and salmon
• Beans & legumes, such as white beans and lentils