The Inside scoop on supplements
In a supplement, calcium is combined with a chemical compound, either carbonate, citrate, gluconate or lactate. Before choosing one, beware of these potential pitfalls.
a. Calcium carbonate, the most common form of calcium supplement, may cause constipation or gas and is difficult to absorb if it is not taken with a meal.
b. Calcium citrate which promotes iron absorption and is the easiest form to digest, does not provide a lot of actual calcium. Calcium lactate and calcium glucomate provide even less. It may take several pills to get 500mg of calcium.
c. Higher doses of calcium ( 1500 mg or more ) may limit zinc and iron absorption.
d. Supplements made from bonemeal, dolomite and oyster shell may contain a very small amount of lead. Experts agree, however that the benefits of supplements far outweigh the risks of lead exposure.
In a supplement, calcium is combined with a chemical compound, either carbonate, citrate, gluconate or lactate. Before choosing one, beware of these potential pitfalls.
a. Calcium carbonate, the most common form of calcium supplement, may cause constipation or gas and is difficult to absorb if it is not taken with a meal.
b. Calcium citrate which promotes iron absorption and is the easiest form to digest, does not provide a lot of actual calcium. Calcium lactate and calcium glucomate provide even less. It may take several pills to get 500mg of calcium.
c. Higher doses of calcium ( 1500 mg or more ) may limit zinc and iron absorption.
d. Supplements made from bonemeal, dolomite and oyster shell may contain a very small amount of lead. Experts agree, however that the benefits of supplements far outweigh the risks of lead exposure.
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