How to Choose the Best Calcium Supplements for Vegans?
Healthful Vitality | 08/17/2021 | By Guest Contributor | How to Choose the Best Calcium Supplements for Vegans?
Certainly, we need to include calcium in our diet as it helps in blood clogging and building bones. The reason behind this is that our body doesn’t produce calcium by itself. Hence, we have to include calcium in our diet. Sometimes if you are a vegan, you might not get enough calcium from your meals. It is when you have to depend on calcium supplements for vegans. However, you have to consider the amount of calcium you should include in your diet based on your age and sex.
For instance, it is 1000 mg for women at the age of 50. Whereas on the other hand, it is 1200 mg for those who are above 50. If you are above 50, you have to focus on gaining calcium, as it is essential to improve your bone density.
Another factor that focuses on your calorie intake is the food you have. Here, your focus has to be acquiring as much calcium as you can through your food. You can depend on plant-based calcium supplements based on the shortfall of calcium in your diet.
How to Choose the Best Calcium Supplements for Vegans?
Here are the different ways for you to choose the best calcium supplements.
Purchase Calcium Supplements for Vegans from Reliable Brands
When you shop for calcium supplements, you have to ensure that you are getting a verified product. You can understand that from the US Pharmacopoeial Convention’s verification mark. It is a sign that shows the purity and quality of a brand. Other than that, you can look into NSF International, ConsumerLab.com labels. Besides that, comparing with other brands producing similar products can also help you with decision making.
Choose Calcium Supplements based on Their Type
When you plan to include supplements, you have to consider the elemental calcium components in them. They are calcium carbonate, calcium citrate, calcium gluconate, and calcium lactate. Here, the most cost-effective option is calcium carbonate. You can also opt for calcium supplements that come with Vitamin D or magnesium. Through this, you can overcome your dietary concerns.
Having the Right Amount of Calcium
As mentioned above, you have to consider the brand and type of calcium supplements. Similarly, you need to look into the supplement quantity you plan to take. It is best to opt for 500 to 600 mg or less. Starting slow and making gradual progress can be beneficial. You can seek professional guidance based on the type, amount, and brand of calcium supplements you have to take.
Sometimes, you might have side effects while you include calcium supplements. They range from bloating to constipation, and you have to consult with a medical practitioner if you find any difficulties.
Avoid Calcium Supplements if You have Certain Diseases
When you have specific health concerns, having vegan calcium supplements might affect you adversely. One of the conditions is Hypercalcemia, which occurs when you have higher calcium content in your bloodstream. Even though there are no definitive studies, some research shows that intake of calcium supplements could cause heart diseases. However, seeking a professional opinion can help you if you have similar concerns.