Calcium Supplements for Perimenopause
Calcium is one of the important minerals that plays a vital role in prevention of bone mass loss during perimenopause, reducing the risk of fractures later in life. In perimenopausal women, calcium levels can fluctuate alongside oestrogen levels, especially as periods become irregular. Since every woman’s experience is unique, some may not notice symptoms of low calcium, while others may. If symptoms do occur, you might need to adjust the amount of calcium you take. Adults over the age of 19 need 700 mg of calcium a day. Ideally, you should be able to get all the calcium you need through a varied and balanced diet. While calcium supplements for perimenopause can be a helpful option, it is important to be cautious about relying on herbal medicines or supplements as a ‘magic cure’ for perimenopausal symptoms.
If you are considering taking calcium supplements for perimenopause, it is important to do your research. Many products are marketed specifically for women in perimenopause or menopause, but you might find the same supplement at a lower price from a different brand. There are different types of calcium compounds used in supplements, each with unique benefits and drawbacks. These compounds contain varying amounts of ‘elemental calcium’ – the actual amount of calcium in a supplement.
When choosing a supplement, you should check the Supplement Facts label to see how much calcium is in one serving. For example, calcium carbonate is 40% elemental calcium, so 1250 mg of calcium carbonate provides 500 mg of elemental calcium. However, it is important to remember that while products with high amounts of calcium may seem to be the best option, they may not serve you best. Your body can only absorb about 500 mg of calcium at a time, so taking more in one dose may not be beneficial and could go to waste.
Your tolerance to calcium supplements also depends on the type of compound. For example, calcium carbonate is a common choice but can cause constipation. You may need to try different brands or forms to find one that works best for you.
Choosing the right calcium supplement can be tricky, so let’s explore the most common types to help you make an informed decision. And remember—if you are unsure, consult your doctor before starting any supplements.
Please note that not all forms of calcium supplements are routinely used as general supplements; some, like calcium gluconate, acetate, and orotate, are more specialised and often used in specific medical settings. However, these are included here to provide a comprehensive understanding of the various forms of calcium available.
Click here to read more about vital vitamins in perimenopause.Choosing the right calcium supplement can be overwhelming, with so many options available. Here is a quick guide to the most common types and tips for ensuring you get the most out of your supplement.
Calcium Carbonate
Elemental calcium content: About 40%
Benefits: High amount of elemental calcium, cost-effective. Available in different forms (tablets, powder, chewable) for easier consumption.
Absorption: Requires stomach acid, best taken with food.
Drawbacks: May cause bloating or constipation in some people.
Examples of well-known brands: Caltrate, Viactiv, Os-Cal, Solgar, Nature’s Best, Boots, Holland & Barret.
Calcium Citrate
Elemental calcium content: About 21%
Benefits: Easily absorbed, even on an empty stomach. Ideal for those on acid-reducing medications. Also beneficial for older adults or individuals with malabsorption issues, or those taking medications that reduce stomach acid. Less likely to cause gastrointestinal discomfort, such as constipation or bloating.
Drawbacks: Lower elemental calcium, requiring more tablets to meet daily needs. A bit more expensive than calcium carbonate.
Examples of well-known brands: Solgar, Pure Encapsulations, Holland & Barret, Nature’s Best, Vitabiotics (e.g., their Jointace range includes calcium citrate, often paired with magnesium and other minerals), Boots.
Calcium Ascorbate
Elemental calcium content: About 10%
Benefits: Highly absorbable, gentle on the stomach, ideal for people with sensitive stomachs who cannot tolerate pure ascorbic acid or acidic calcium forms.
Drawbacks: Low elemental calcium content, so larger doses may be required. Excessive intake may lead to side effects, such as diarrhoea or kidney stones in individuals prone to these conditions. Often more expensive.
Examples of well-known brands: Solgar, Nature’s Best, Pure Encapsulations, Cytoplan, Vitabiotics, BioCare Ester-C.
Calcium Amino Acid Chelate
Elemental calcium content: About 18–20%
Benefits: Well-absorbed, high bioavailability, gentle on stomach, and well-tolerated with minimal side effects. A good alternative for people who struggle with gastrointestinal discomfort. Often included in supplements for athletes to improve recovery and muscle health.
Drawbacks: Often more expensive; can vary in quality between manufacturers.
Examples of well-known brands: This form is less common in the UK, but brands like Solgar, BioCare, Lamberts, and Nature’s Way may offer it or similar chelated forms.
Calcium Gluconate
Elemental calcium content: About 9%
Benefits: Gentle on the stomach, well-tolerated by most people, making it suitable for those with gastrointestinal sensitivity. Can be taken orally for routine supplementation or administered intravenously for acute needs.
Drawbacks: Low elemental calcium and poor absorption. Can cause constipation or bloating (especially if taken orally).
Special use: It is primarily used in medical settings (especially in injectable form) to treat acute calcium deficiencies, such as hypocalcemia, and certain conditions where rapid calcium replenishment is necessary. Occasionally used as a supplement for individuals with mild calcium deficiencies who cannot tolerate other forms of calcium.
Examples of well-known brands: Primarily used in medical settings.
Calcium Acetate
Elemental calcium content: About 25%
Special use: A specialised form of calcium, primarily prescribed to people with kidney disease undergoing dialysis to control phosphorus levels. Should only be used under medical supervision – not for general use.
Examples of well-known brands: Primarily used in medical settings.
Calcium Orotate
Elemental calcium content: About 10–12%
Benefits: High bioavailability and absorption, even with low stomach acid, potentially improving bone health. While it has lower elemental calcium compared to other forms, its near-perfect absorption rates (90–95%) may compensate for this. Ideal for people with low stomach acid.
Drawbacks: Due to its low elemental calcium, you may need to take more tablets to meet your daily calcium requirement. This compound is typically more expensive than standard calcium supplements due to its specialised formulation. While promising, there is limited research available, and more studies are needed to fully understand its long-term benefits and efficacy.
Examples of well-known brands: Less common form of calcium supplement in the UK, and it may not be widely available.
- Take supplements with food for better absorption, regardless of gastric acid levels.
- Avoid unrefined oyster shell, bone mineral, dolomite, or coral products to minimise exposure to toxic metals.
- Do not exceed the manufacturer’s recommended dose to avoid side effects.
- Separate calcium from iron or zinc supplements by several hours to avoid interactions.
- Avoid taking calcium at the same time as a meal high in iron (e.g., lean meat and seafood, nuts, beans) to avoid interactions.
- Ensure adequate Vitamin D intake, as it is essential for calcium absorption.
Disclaimer
The information provided in this section is intended for educational purposes only and should not be construed as medical advice. It is important to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking other medications. Individual needs for calcium may vary, and a healthcare provider can help determine the appropriate dosage and form of calcium supplementation based on your specific health requirements. Always follow the recommended dosage and usage instructions provided by the manufacturer.
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