A woman’s body changes significantly from adolescence to menopause and beyond. As per research, these constant changes have a direct impact on bone health. Women need calcium more than men do, especially when it comes to keeping strong bones and avoiding diseases like osteoporosis. Though a well-balanced diet can help provide adequate calcium, supplements may offer additional health benefits. It may help increase calcium levels in the body, slow the rate of bone loss, reduce the risk of osteoporosis, and provide long-term support for maintaining bone health.

Selecting the best supplement might be difficult due to the abundance of options on the market. Hence, we got in touch with Dr Akhilesh Yadav, Associate Director- Orthopaedics and Joint Replacement, Max Hospital Vaishali who shares the five best calcium supplements for women.

Dr Akhilesh shares that calcium citrate is one of the most widely advised forms of calcium since it is easily absorbed and easy on the stomach. Calcium citrate is a flexible alternative for women of all ages because it can be taken with or without food, unlike other forms of calcium that need stomach acid for absorption.

Advantages:

- Rapid absorption - Ideal for ladies with mild stomach acid.

- Lowers the possibility of kidney stones.

- Frequently paired with vitamin D to improve absorption.

“In particular, women over 50 or those with digestive disorders that may impair calcium absorption benefit from calcium citrate. For people who require a supplement that may be taken anytime of the day, it's also a fantastic choice,” he said.

Dr Akhilesh shares that magnesium is necessary for the absorption of calcium, and women may benefit more from a supplement that contains both minerals. Magnesium promotes heart health, relaxation, and muscle function in addition to helping the body absorb calcium.

Advantages:

- Promotes calm and better sleep.

- Lowers the risk of magnesium shortage.

- Supports bone health and muscular function.

“Women who are stressed out or have cramping in their muscles may find a calcium-magnesium supplement especially beneficial. The body's ability to maintain a healthy mineral balance is another advantage of this combination,” he explains.

3. Calcium Carbonate

Another well-liked alternative is calcium carbonate, which is valued for both its high calcium content and affordability. This kind of calcium is great for ladies on a tight budget who want to keep their bones healthy, but it is best taken with food to help with absorption.

Advantages:

- High calcium content per pill.

- Reasonably priced and easily accessible.

- Frequently enhanced with vitamin D.

“Although calcium carbonate works well, it's vital to remember that some people may experience bloating or gas. Before selecting this supplement, women who have a history of kidney stones should speak with their healthcare professional,” Dr Akhilesh said.

Bone health and the absorption of calcium depends on Vitamin D3. Many women may have low vitamin D levels, particularly those who get little sun exposure. The body can use calcium for bone strength more efficiently if the supplement contains both calcium and vitamin D3.

Advantages:

- Boosts immune system performance.

- Improves calcium absorption.

- Lowers the risk of disorders relating to the bones.

“This combination is recommended for women who spend a lot of time indoors or live in colder areas to prevent deficiencies and support general bone health. It's especially crucial in the winter when there is less exposure to sunlight,” he shares.

5. Collagen with Calcium

One protein that is essential for preserving the health of bones, skin, and joints is collagen. For women who want to maintain the health of their bones and enhance joint flexibility and skin elasticity, a supplement that blends collagen and calcium can be very helpful.

Advantages:

- Encourages skin elasticity and minimizes wrinkles.

- Supports bone density and joint health.

- Strengthens connective tissue overall.

“Women's natural production of collagen normally declines with age, resulting in less elastic skin and weaker bones. A supplement containing calcium and collagen can help counteract these effects, offering a comprehensive method for ageing gracefully,” Dr Akhilesh said.

Dr Akhilesh shares it's crucial to consider dietary preferences, lifestyle choices, and specific health requirements when selecting a calcium supplement. Here are some pointers to assist in choosing wisely:

1. Speak with a Doctor: It's important to see a doctor before beginning any supplement regimen, particularly if you have any underlying medical concerns or are currently taking other drugs.

2. Examine Additives: Seek supplements devoid of superfluous additives, fillers, and preservatives.

3. Think About dose: Follow the dose guidelines to make sure you're not taking more calcium than is advised daily, as this might result in health problems like kidney stones.

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