Calcium Supplements

Studies have shown that the majority of people in the US aren't getting enough calcium in their diets (55% of men and 78% of women over 20 years of age)[1]. Symptoms of low blood calcium levels include numbness and tingling in the fingers, muscle cramps, convulsions, lethargy, poor appetite, and abnormal heart rhythms [2]. Calcium levels are very tightly regulated, so symptoms are rare, but significant health problems can develop from long-term low levels, the most common being osteoporosis and its resulting fractures.

We're told often that we should increase our intake of calcium for bone health, but that doesn't answer many of our important questions.

"I've seen different forms ... citrate, coral ... which is best?"

- Your body requires an acid environment to absorb the calcium in your diet. Calcium carbonate (a.k.a. chalk) neutralizes acid (think Tums), so although cheap, it's not the most effective source.
- Coral calcium is, essentially, calcium carbonate harvested from living coral beds, resulting in catastrophic damage to coastal ecosystems taking up to a millennia to regrow. Also, some coral calcium sources have been found to contain high levels of mercury and lead. Obviously, we recommend against this form.
- Calcium citrate is another form of calcium found to be more bioavailable than carbonate (meaning it's easier for the body to absorb).
- A form of calcium known as microcrystaline hydroxyapatite (or MCHC) has been shown in clinical trials to be the most effective calcium delivery system available. Coupled with boron, a trace mineral that helps calcium to deposit in bone, this is the best dietary supplement to reduce bone loss in osteopenia or osteoporosis.
- Calcium supplements should include magnesium at a 2:1 ratio, calcium to magnesium, to maintain the body's natural mineral balance.
- Vitamin D is also necessary for calcium absorption.

"How much should I take?"

- The FDA recommends a minimum of 1000-1200 mg of Calcium per day for healthy adults. Average calcium intakes were 1,025 and 797 mg/day for men and women 20-39 years; and 797 and 660 mg/day for men and women ≥60 years [3].
- Those with a family history of osteoporosis or peri/postmenopausal females should consume more: ~1500 mg/day to combat bone loss.
- Calcium intake should not exceed 2500mg/day.
- People with kidney disease should consult their nephrologist before taking calcium, vitamin D, or vitamin A supplements as the kidneys control blood calcium levels.

"Is there a supplement you recommend?"

We carry a calcium/magnesium supplement called CalPlex by Karuna which contains MCHC calcium, magnesium, boron, and vitamin D, as well as other trace minerals which serve as an adjunct to healthy bone growth. Similar products can be found at Whole Foods or online, but if you want to pick something up in the office, we will have CalPlex in stock.

Make sure you start taking care of your bones today! As always, if you have any questions, feel free to email DrSteinDC@yahoo.com or ask at your next appointment.

Be happy, be healthy.

~Dr. David Saber DC




#1 Ervin RB, Wang C-Y, Wright JD, Kennedy-Stephenson J. Dietary intake of selected minerals for the United States population: 1999-2000. Advance Data from Vital and Health Statistics, number 341. Hyattsville, MD: National Center for Health Statistics, 2004.
#2 Weaver CM, Heaney RP. Calcium. In: Shils ME, Shike M, Ross AC, Caballero B, Cousins RJ. Modern Nutrition in Health and Disease. 10th ed. Baltimore, MD: Lippincott Williams & Wilkins, 2006:194-210.
#3 U.S. Department of Agriculture. Results from the United States Department of Agriculture's 1994-96 Continuing Survey of Food Intakes by Individuals/Diet and Health Knowledge Survey, 1994-96.