Low Stomach Acid? Then Take Calcium Citrate for Healthy Bone Formation
Calcium is critical to the human body’s day-to-day functions, particularly in supporting healthy bones. That is why the Co-op now offers two calcium products: Calcium Citrate (with Boron and Vitamin D) as well as our old favorite, Liquid Calcium, which includes calcium carbonate and magnesium.
Aside from all the marketing hype about calcium citrate, the primary benefit -- which is especially important for seniors -- is that calcium citrate is more absorbable for folks with low stomach acid. Aging alone can decrease the old stomach acids, as does taking a lot of antacids or anti-inflammatory medications.
Calcium carbonate is a cheaper (and more compact) alternative than calcium citrate if you take it with meals and you have enough stomach acid to break down the carbonate form.
It is important to note that calcium citrate has less elemental calcium than in an equal amount of calcium carbonate. Therefore you have to take more of the "bulkier" calcium citrate than calcium carbonate to get the same calcium benefits. O-k, so what other vitamin company would give you such a straight scoop?!
Calcium Does the Bones Good
Now, on to the good stuff on calcium, a homely little mineral that works wonders. As the most abundant mineral in the body, 99% of calcium is found in the bones and teeth. It is also present in the blood, muscles, extracellular fluid and other tissues where it can assist with nerve transmission, muscle and vascular contraction, hormone release and storage. When calcium levels drop below required amounts in the blood, the body has no other option than to "steal" calcium from the major calcium reservoir: your bones.
A calcium deficiency makes your bones porous, weak, and prone to breaking. Deficiencies can contribute to the osteoporosis, which brings on greater risk of bone fractures, including the most catastrophic of fractures -- hip fractures.
Normally, there is a decline in bone mass after the age of forty in men and women. However, women are at a much greater risk because they have less bone mass.
Women reach their peak bone mass between ages 20 and 24. Men, in contrast, continue to build bone until they are age 30. Also, women experience rapid bone loss after menopause, suggesting that decreases in estrogen levels are directly related to bone loss. Supplementing with calcium is actually fairly crucial for most women over 35. After all, bone strength prior to menopause has a major bearing on whether or not a woman develops osteoporosis as a senior.
For women who are postmenopausal, the typical rate of bone loss is 2% per year (without calcium supplements). When 1000-1600 mg/day of calcium supplements are added, research shows a decrease of .25% to 1% annually.
Other studies also suggest that long-term calcium supplementation has been shown to decrease fracture rates by a whopping 25% to 35%.
Other Important Benefits of Calcium
Key organs and bodily functions, like your heart and metabolism, also need calcium to operate at their best.
Calcium is an essential mineral for nerve transmission, muscle contraction, vascular contraction, vasodilation, glandular secretion, cell membrane and capillary permeability, enzyme reactions, respiration, renal function, blood coagulation, hormone release and storage, the production of energy and the maintenance of immune functions.
A number of studies indicate that calcium supports colorectal health and provides a modest reduction of systolic blood pressure in those with hypertension. Calcium is also likely effective in increasing comfort during premenstrual syndrome (PMS).
Vitamin D and Boron: Important Cast Members in Bone Health
Bone health is not only dependent on calcium. There is an entire supporting cast of bone health nutrients including magnesium, potassium, vitamin D and boron. In Calcium Citrate formula, we included vitamin D3 and boron.
Vitamin D3 (cholecalciferol) -- the active form of vitamin D that we use -- maintains blood levels of calcium by increasing the absorption of calcium from food or supplements.
While it is not essential that you take vitamin D together with calcium, it is essential that your body have enough vitamin D circulating in your system to support calcium absorption. Combining calcium and vitamin D has been a long-time member request, hence our new formulation with vitamin D.
As background, vitamin D -- also known as the “sunlight vitamin” -- is created when your skin is exposed to sunlight. However, with so many folks avoiding the sun and with aging, your body's manufacture of vitamin D can drop to unhealthy levels.
Interestingly, Canada recognizes the importance of vitamin D in the prevention of osteoporosis in its health claim for foods that contain calcium: "A healthy diet with adequate calcium and vitamin D, and regular physical activity, helps to achieve strong bones and may reduce the risk of osteoporosis". The US version of this osteoporosis health claim does not yet include vitamin D. Sigh.
Boron is a trace nutrient important for a healthy metabolism, and boron plays an important role in cell membrane function as well. Boron specifically helps in the metabolism of calcium, vitamin D, potassium, and magnesium. In the case of calcium, boron reduces urinary loss of calcium.
There are also some preliminary studies on boron, which was shown to improve cognitive functions in older people.
Magnesium Note: Because calcium citrate is so bulky, we decided to offer our complimentary Magnesium Citrate product separately (it is important to take magnesium with calcium).
Studies:
- Kanis JA. The use of calcium in the management of osteoporosis. Bone 1999;24:279-90.
- Deal C. Can calcium and vitamin D supplementation adequately treat most patients with osteoporosis? Cleve Clin J Med 2000;67:696-8.
- Devine A, Dhaliwal SS, Dick IM, Bollerslev J, Prince RL. Physical activity and calcium consumption are important determinants of lower limb bone mass in older women. J Bone Miner Res. 2004 Oct;19(10):1634-9.
- Devine A, Dick IM, Heal SJ, Criddle RA, Prince RL. A 4-year follow-up study of the effects of calcium supplementation on bone density in elderly postmenopausal women. Osteoporos Int. 1997;7(1):23-8.
- Bell L, Halstenson CE, Halstenson CJ, et al. Cholesterol-lowering effects of calcium carbonate in patients with mild to moderate hypercholesterolemia. Arch Intern Med 1992;152:2441-4.
- Griffith LE, Guyatt GH, Cook RJ, et al. The influence of dietary and nondietary calcium supplementation on blood pressure: an updated meta-analysis of randomized controlled trials. Am J Hypertens 1999;12:84-92.
- Thys-Jacobs S, Starkey P, Bernstein D, Tian J. Calcium carbonate and the premenstrual syndrome: effects on premenstrual and menstrual symptoms. Premenstrual Syndrome Study Group. Am J Obstet Gynecol 1998;179:444-52. Bertone-Johnson ER, Hankinson SE, Bendich A, Johnson SR, Willett WC, Manson JE. Related Articles, Links
- Calcium and vitamin d intake and risk of incident premenstrual syndrome. Arch Intern Med. 2005 Jun
- Bischoff-Ferrari HA, Willett WC, Wong JB, et al. Fracture prevention with vitamin D supplementation: a meta-analysis of randomized controlled trials. JAMA 2005;293:2257-64.
- Devirian TA, Volpe SL. The physiological effects of dietary boron. Crit Rev Food Sci Nutr. 2003;43(2):219-31.
- Penland JG. Dietary boron, brain function, and cognitive performance. Environ Health Perspect 1994;102:65-72.
