Rene from Racine, Wisconsin, writes: “I am hoping you can aid me fully grasp calcium dietary supplements and the probability of kidney stones. For the 1st time in my 61 many years, I had a kidney stone. I also have been identified with osteopenia (decreased than regular bone mass). I would like to get a calcium citrate complement along with MK7 (a kind of vitamin K) but go through that citrate could increase stone formation. Can you suggest and assist very clear up my confusion on calcium dietary supplements for anyone susceptible to kidney stones and osteopenia or recommend a reliable publication that I could fully grasp? Thank you in advance.”
Nice to listen to from you, Rene. I liked your good metropolis back again in 2016 whilst on a ebook tour. Your concern is a excellent 1.
To commence, the two most well known kinds of calcium nutritional supplements are calcium carbonate and calcium citrate. Calcium citrate’s absorption into the physique does not rely as substantially on the launch of tummy acid (that happens soon after a food) as does calcium carbonate. That suggests we can conveniently get calcium citrate supplements with or without having foods.
Apart from currently being well absorbed, there is also very good proof that calcium citrate supplements may possibly protect against bone loss in older women. In truth, citrate is a main part of nutritious bone.
Concerning calcium citrate and kidney stones, you could possibly check out a 2019 evaluation write-up by endocrinology professor Andrea Palermo of Bio-Medico College, Italy, and her colleagues in Critiques in Endocrine and Metabolic Ailments. These authorities cite proof that calcium citrate health supplements have a decreased danger for kidney stones than supplements produced with calcium carbonate.
And while we continue to really don’t have all the responses, it is appealing that the use of citrate salts is a greatly utilized procedure for kidney stones. We also have to have to don’t forget other tactics to reduced our chance for this distressing affliction: Drink a lot of fluids, cut back again on salt and keep away from caveman parts of meat.
Last of all, really do not forget about that the most secure and most efficient way to get suitable calcium is from our food items. When dietary supplements are a very good way to get what our weight loss plans really do not contain, they may possibly arrive with aspect results.
You did not request, but right here are some other nice-to-knows about calcium dietary supplements:
From your 51st birthday onward, ladies will need 1,200 milligrams of calcium a working day from foods and nutritional supplements merged. Start off checking the Nutrition Facts label for calcium content material on your favourite food items to see if you have to have to insert a supplement.
If you do get a dietary supplement, your human body can absorb no more than 500 milligrams at a time. That means you could need to have to acquire more than a single dose a day.
(Barbara Intermill is a registered dietitian and qualified diabetes educator affiliated with Group Medical center of the Monterey Peninsula. She is the creator of “Quinn-Critical Nutrition” (Westbow Push, 2015). E-mail her at to [email protected].)
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