In 2004, the Surgeon General's office issued a reporting acknowledging that calcium supplements can be of value in fighting osteoporosis, a bone loss condition that accelerates as people age and which is best fought with calcium intake.
While diet (and specifically dairy products) is still one's best source of calcium, supplements can be of value to many older adults, especially those that develop lactose intolerance as they age. Lactose intolerance is an inability to digest dairy problems well.
The Problem
Unfortunately, lab testing has found only 20 percent of calcium supplements deliver what they promise. To get one's money’s worth, there are three questions one should ask about any supplement:
- How much vitamin D does it provide?
- How much actual calcium (called elemental calcium) does it contain?
- How much of that elemental calcium actually gets into one's system?
Calcium Carbonate or Citrate?
Calcium supplements contain either calcium carbonate or calcium citrate. The carbonate form is most often used, in products like Os-Cal and even Tums. Citracal is a citrate.
There are two misleading things about calcium supplement labeling. First, a 1000 mg tablet generally doesn’t deliver that amount. Carbonates deliver about 40 percent of elemental (actual) calcium into one's system; citrates only 21 percent. So there’s really only 400 mg. of elemental calcium in that 1000 mg carbonate tablet -- and only 210 mg in the citrate.
Second, check the supplement’s serving size on the label. Several tablets might be needed to get the dosages promised. Example: anyone seeking 1000 mg of calcium might find he needs two tablets, because one only contains 600 mg.
The Absorbability Issue
Two other critical factors are the pill’s solubility and absorbability. Solubility is how much will dissolve in the stomach. Absorbability is how much finally gets into the bloodstream.
It is disputed whether citrates or carbonates are better absorbed. As for solubility, look for a USP label; it shows the product has met U.S. Pharmaceopeia standards in areas such as purity, strength, and solubility. Or try this home test: a supplement dropped into a glass of vinegar and stirred occasionally should dissolve in 30 minutes.
Coral Calcium is Misleading
Be very careful of a product that’s been highly promoted for years now: “coral calcium”. Not only is there no proof it’s particularly healthful, there are indications some brands are so poorly manufactured they may actually be dangerous. At least one highly advertised product has been cited by both the FTC and FDA for making outrageous marketing claims.
So stick with reliable brand names with either a calcium carbonate or citrate. If possible, find supplements that contain not only calcium, but vitamin D as well. Tums E-X is inexpensive, but contains no vitamin D. Candy-like Viactiv provides both nutrients, but is more expensive and gets it taste from lots of sugars. Always check the serving size: how many tablets are needed daily?
Finally look for the USP label. It's one more way of being sure that the product being purchased will deliver what it's promising.
