Calcium—you can’t live with it, and you can’t live without it

The problem with calcium is this: We need a minimum of 1,000 mg per day, but significant sources of calcium are limited. Dairy products like milk and cheese offer considerable amounts of calcium per serving, yet increasingly more people try to avoid these foods due to lactose intolerance and/or high saturated fat content. The only other significant dietary means to obtain calcium is either by eating fish with the bones or by consuming bushel baskets full of leafy greens and broccoli.

Supplements are a good option, but they’re not utopian either. While 100% of the RDI for all major vitamins and most of the minerals can be packed into a single capsule, this is definitely not true for calcium. (Magnesium and potassium are the other exceptions.) Calcium must be loosely bound, or chelated, to an organic compound in order to be absorbed, and the weight and bulk of the calcium plus the chelating agent usually require multiple capsules or tablets to deliver the entire daily dose of 1,000 mg. That can be a nuisance for those who are less than enthusiastic about swallowing pills. And still one more consideration: Since the body can only absorb about 500 mg of calcium at a time, the daily requirement has to be divided in two separate doses, another inconvenience.

Well worth the trouble

Calcium is absolutely, unequivocally imperative for building and maintaining the strong, sturdy bones and teeth that will support you for upwards of 80 years, and this mineral also plays a vitally important role in promoting normal blood pressure, cholesterol levels and colon health. When all the advantages are considered, the drawbacks are virtually reduced to zero in comparison, so one way or another, just bite the bullet and make it a goal to get your daily allowance. Choosing calcium supplements wisely will ensure that you get the most mileage out of this important mineral with as little effort as possible.

We encourage you to take calcium along with magnesium in a 2:1 ratio for the best results. If you look at the supplement facts box for your current vitamin & mineral complex, it is unlikely that the formula contains 100% of the RDI for magnesium either, since the RDI is high (400 mg) and magnesium has similar requirements for absorption. Magnesium ensures better uptake of calcium than taking chelated calcium alone, and magnesium is highly important to your health in its own right.

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Vitamin D is necessary for the uptake of calcium, and it helps keep bones and teeth strong, too. Likely you are getting enough vitamin D, since exposing your face and arms to the sun for just 15 minutes three times per week will provide adequate amounts of vitamin D in the body. If you always wear sun block, however, check your daily vitamin & mineral complex to see how much vitamin D it contains, and if it is less than 400 IU, we recommend that you consider a calcium supplement that includes vitamin D.

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The big debate here is whether you want high bioavailability or the convenience of fewer pills. Calcium carbonate is denser, so the same number of milligrams can be filled into a smaller amount of space. However, this form of calcium is not as well absorbed as calcium citrate, which is the best choice for those who prefer higher bioavailability. If you are sure that your digestive system is in tip-top shape, or you take enzymes with your meals and supplements, calcium carbonate may be just fine. Otherwise, opt for calcium citrate.

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This is a great way to get your intake of calcium without counting out and then swallowing a handful of pills. Simply stir a teaspoon of powder into juice or water twice a day. This is the way I prefer to take it, and we offer two great choices to get the job done. Both formulas provide magnesium, too.

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For the very best in bioavailability, seriously consider patented Albion chelated minerals. Albion Advanced Nutrition is the master at manufacturing minerals bonded with amino acid complexes, so your body recognizes them as though they were derived from actual food. That’s as good as a supplement gets!

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