Since I never drink milk and rarely take in any other dairy (cot cheese, yogurt) I figure I might need to supplement with some calcium but I was wondering how much and what kind?
I’m in the same boat. I take Coral Calcium, maybe it’s hype but it seems to be helping me with my goals of fat loss etc.
RB
You should be getting 1000 mg of calcium per 100 lbs. of bodyweight. You probably only need to supplement about 1000 mg per day, since it’s likely that you’re getting the rest from food (protein powder, almonds, etc.)
The form doesn’t really matter, although I believe carbonate is the most common. Pick up some softgels or capsules that have vitamin D to help with absorption.
Ca needs for an adult 19-50, range from about 1000-1500 mg/day. Dairy products supply the majority of the Ca in the American diet. While some foods such as beans and spinach contain ample doses of Ca, they also contain oxalates which are potent inhibitors of Ca absorption. Ca absorpton from milk products is in the 30% range, whereas it is only about 5% from spinach. The most soluble form of calcium is the citrate-malate form (Citracal). While calcium carbonate has more elemental calcium gram per gram compared to citrate-malate, it is less well absorbed. As suggested make sure to get supp with Vit D as it enhances the abs and utilization. In addition, calcium is absorbed better in an acidic environment, therefore taking your calcium with vit C can also increase the absorption. I like the commercials where they tell people to take TUMS to get Ca. First of all TUMS has Ca carbonate which along with the other ingredients are antacids, so the bioavail. will be low. Nice marketing, bastards.
Ca/Mg ratio should be maintained appx 2:1
take care
I’m with rick bravo on the coral calcium. It’s not all hype it really works. But the brand you use makes all the difference. PM me and I’ll give you the name and website of a good brand. Sorry I can’t do it here T-mag is sticky about anything that could be considered advertising on the forums.
Thanks all. Hardcopy I sent you a pm for the info
I remembered reading last year about high levels of lead and mercury in several calcium supplements. At the time, coral calcium was the worst.
After doing another search and skimming a few articles, I’d still be concerned about it - but it seems that QC on the products has ramped up.
You may want to make sure you do some research before choosing - one way or the other.
Good luck.
I take chelated Ca (calcium glycinate) along with Chelated Mg (magnesium glycinate) from Solgar. you might want to check out NSI Calcium Citrate Malate. I don’t consume diary much so i figured be safe than sorry. My girlfriend’s mom told me the other day when she took the chelated Ca and she said she liked it better than the ones she has at home because it’s easier on her stomach. For vitamin D, make sure it’s in the form of cholecalciferol. If anything else, it’s toxic to your body. If you spend alot of time outside in the sun (without suncreen or sun block) you don’t need Vit D supplement as your skin produce tons of cholecalciferol in a short amount of time, much more than the supplements. 15 mins should be enough for fair skinned between 11am and 2pm. For darker skins, it takes longer. I guess it depends on where you live and the time of the year. Majority of US population probably don’t get enough vit D esp in the winter which is why i would recommend Carlson’s cod liver only during the winter. This way you’re getting fish oil and Vit D at the same time.