On Vitamin: Calcium and kidney stones

Rene from Racine, Wisconsin, writes: “I’m hoping you may assist me perceive calcium dietary supplements and the chance of kidney stones. For the primary time in my 61 years, I had a kidney stone. I even have been identified with osteopenia (decrease than regular bone mass). I want to take a calcium citrate complement together with MK7 (a type of vitamin Ok) however learn that citrate might enhance stone formation. Are you able to advise and assist clear up my confusion on calcium dietary supplements for somebody vulnerable to kidney stones and osteopenia or suggest a dependable publication that I may perceive? Thanks prematurely.”

Good to listen to from you, Rene. I loved your good metropolis again in 2016 whereas on a ebook tour. Your query is an efficient one.

To start, the 2 hottest varieties of calcium dietary supplements are calcium carbonate and calcium citrate. Calcium citrate’s absorption into the physique doesn’t rely as a lot on the discharge of abdomen acid (that happens after a meal) as does calcium carbonate. Which means we will conveniently take calcium citrate dietary supplements with or with out meals.

Apart from being properly absorbed, there may be additionally good proof that calcium citrate dietary supplements might stop bone loss in older ladies. Actually, citrate is a significant part of wholesome bone.

Concerning calcium citrate and kidney stones, you may take a look at a 2019 evaluation article by endocrinology professor Andrea Palermo of Bio-Medico College, Italy, and her colleagues in Critiques in Endocrine and Metabolic Problems. These specialists cite proof that calcium citrate dietary supplements have a decrease threat for kidney stones than dietary supplements made with calcium carbonate.

And whereas we nonetheless haven’t got all of the solutions, it’s fascinating that the usage of citrate salts is a extensively used remedy for kidney stones. We additionally want to recollect different methods to decrease our threat for this painful situation: Drink loads of fluids, reduce on salt and keep away from caveman parts of meat.

Lastly, remember that the most secure and best technique to get satisfactory calcium is from our meals. Whereas dietary supplements are a great way to get what our diets do not include, they could include unintended effects.

You did not ask, however listed here are another nice-to-knows about calcium dietary supplements:

Out of your 51st birthday onward, ladies want 1,200 milligrams of calcium a day from meals and dietary supplements mixed. Begin checking the Vitamin Details label for calcium content material in your favourite meals to see if it’s good to add a complement.

Should you do take a complement, your physique can soak up not more than 500 milligrams at a time. Which means you may have to take a couple of dose a day.

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