Calcium Supplements may be an option if you’re not able to get enough Calcium through your diet.
While the infant needs calcium for proper growth of bones and tooth, the Adolescents need it to support the growth. And as we get older, Calcium helps in strengthening the bones.
So, Calcium is very important for bone health and one should not fall short of it throughout his/her life.
According to a report, 90% Indians are suffering with deficiencies in Calcium and Vitamin D due to poor diet.
Deficiency of Calcium Causes:
- Osteopenia or Osteoporosis
- Muscle tension
- Tooth decay
- High blood pressure
- Height problems in children
- Low bone mass in adults
Apart from making your bones strong, Calcium also helps in maintaining heart rhythm, muscle contraction, hormone secretion, blood clotting, optimal nerve transmission and more.
Calcium tablets are generally recommended to treat and prevent osteoporosis, a condition where the bones are weak and can easily break.
Most doctors suggest calcium as a preventive method to control higher levels of Phosphorus, Magnesium and Potassium in the blood. Studies have also proved that taking enough calcium every day can help bring down blood pressure to normal levels.
Also See: Folic Acid Tablets for Pregnancy
Benefits of Calcium:
- Makes bones strong
- Helps normalize blood pressure
- Reduces PMS symptoms
- Prevent certain cancers
- Protect against breast cancer in women when taken Calcium with Vitamin D
- Aids in weight loss
- Protects cardiac muscles
- Ensures healthy alkaline pH level
- Maintains healthy teeth and gums
- Helps in transportation of nutrients
Calcium Dosage Per Day
The recommended daily allowance (RDA) of Calcium varies depending on the age and gender, despite of whether the woman is pregnant or breastfeeding (p.s: they don’t have to increase the consumption).
|Age||RDI (Calcium) in mg/day|
|0 to 6 months||200 mg|
|7 to 12 months||260 mg|
|1 to 3 years||700 mg|
|4 to 8 years||1000 mg|
|9 to 18 years||1300 mg|
|19 to 50 years||1000 mg|
|51 to 70 years||1000 mg (men) & 1200 mg (women)|
|70+ years||1200 mg|
If you’ve carefully seen the chart, you can notice that the teenagers usually need higher amounts of calcium when compared to the people of higher ages. They require such amounts during their growth period.
Note: Do remember that you should also get enough Vitamin D, Vitamin K and Magnesium in order for your body to make full use of Calcium.
Best Calcium with Vitamin D3 Tablets in India
1.Nature’s Bounty Calcium Tablets with Magnesium, Vitamin D3 & Zinc
Nature’s Bounty is one of the popular supplements brand in India. These Calcium tablets help reduce the risk of osteoporosis and promotes strong & healthy bones.
You also get Vitamin D3, Magnesium, Zinc and Sodium is required proportions to help your body absorb the Calcium more efficiently.
The tablets are coated for easy swallowing. All the supplements of Nature’s Bounty are made with keeping the GMP food quality standards in mind and are released into the market only after they are subjected to numerous quality tests.
Quantity: A single bottle contains 100 capsules and you should take 3 capsules per day to meet your daily requirement of Calcium if you fail to get it from your diet.
2.Unived CalDveg, Algal Calcium, Magnesium, Vitamin D3, K2-7 Capsules
If you’re a vegan or a vegetarians and worried about using supplements available in the market for traces of non-vegetarian proteins, then you can be assured about this product.
CalDveg is a 100% natural vegetarian calcium supplement available in India with 100% high absorption formula. There are no fillers or synthetic ingredients used in the making of this product.
It helps the individuals suffering with Calcium deficiency and also ideal for pregnant and breastfeeding women.
Quantity: A single bottle contains 30/60/90 capsules and you should take 2 capsules every day to meet your daily Calcium needs.
3.Vista Nutrition’s Calcium, Magnesium & Vitamin D Capsules
Vista Nutritions is a fssai listed company that makes good quality supplements in India.
It contains a unique combination of Calcium, Magnesium and Vitamin D, which helps promote healthy bones, teeth and muscle, while boosting your immunity and energy levels.
Quantity: A single bottle contains 180 capsules and you should take 3 capsules per day to meet your required Calcium needs.
4.HealthViva Calcium Supplements with Vitamin D3 & Magnesium
These Calcium tablets also come with Vitamin D3, Magnesium and Zinc for proper absorption of the nutrients.
It does not contain any preservatives, flavors or artificial colors.
Quantity: A single bottle contains 60 capsules and you should take 2-3 tablets along with your meals to meet your DA needs.
5.Calvitas Calcium Tablets with Vitamin D3 (100% Vegetarian)
The Calvitas tablets are 100% pure vegetarian Calcium tablets in India with easy to swallow gel capsules.
They promote good bone health and helps in treating osteoporosis, which is caused due to Calcium deficiency.
It has high absorption rate due to the unique combination of Vitamin D3 and Calcium.
Quantity: A single bottle contains 100 tablets and you should take 2 tablets per day to meet your daily Calcium needs.
6.Zenith Nutrition Calcium Supplements with Magnesium & Vit D
The Zenith Nutrition supplements come with a unique combination of Calcium, Vitamin D and Magnesium, which provide optimal amounts of nutrition in every serving.
It promotes bone health, healthy immune system and nervous function.
Quantity: A single bottle contains 180 capsules and it is suggested to take 3 tablets daily to meet your Calcium needs.
7.West Coast Cal-Vitan Original Calcium Tablets (Chewable)
These Cal-Vitan capsules are chewable and contain all three nutrients – Calcium, Vitamin D3 and Magnesium.
Since they come in chewable form, even the kids will love them.
It contains Calcium carbonate, which is one of the most concentrated form of Calcium.
These pills support bone health in both men and women of all ages.
Quantity: A single bottle contains 30 chewable tablets and you’ll need 2 capsules per day to meet your Calcium requirement for the day.
8.Nutrilite Alfalfa Calcium Plus
The Nutrilite supplements from Amway are very popular in India due to their high quality standards. The Alfalfa Calcium Plus pills come with a unique combination of Calcium, Vitamin D and Magnesium to help your body absorb the nutrients efficiently.
This combination helps in strengthening your bones and muscle structure.
Quantity: A single bottle contains 90 tablets (vegetarian source) and you should take 2 capsules every day.
9.Amway Nutrilite Kids Chewable Calcium Tablets
If you’ve a kid who is having Calcium deficiency or you want to promote his growth or bone health, then you can get these chewable calcium tablets, which kids love.
These tablets come in natural cocoa flavor and help in the normal functioning of nervous and muscle systems in children.
Quantity: A single bottle contains 100 Calcium tablets.
P.S: Consult your doctor if your child is suffering from any medical condition before giving him these Calcium supplements.
Calcium Rich Indian Foods
Our mother nature has provided ample sources to get our RDA of calcium. Below is a list of foods that are high calcium content.
As expected, Calcium content is maximum in Soy and milk products.
- Milk (300 mg or 30% DV per 1 cup)
- Yogurt (300 mg or 30% DV per 170 gms)
- Cheese (224 mg or 22% DV per 28 gms)
- Tofu (43% DV per ½ cup)
- Soy products (51% DV per 1 cup)
- Sardines with bones (217 mg or 21% DV per 60 gms)
- Broccoli (93 mg or 9% DV per 1 ½ cup cooked)
- Kale (245 mg or 24% DV per 1 cup cooked)
- Chinese Cabbage (7% DV per 1 cup shredded)
- Bok Choy (74 mg or 7% DV per 1 cup)
- Okra (82 mg or 8% DV per 1 cup)
- Almonds (76 mg or 8% DV per 28 gms)
- Watercress (41 mg or 4% DV per 1 cup)
- Fruit juices
What are the Possible Risks of Taking Calcium?
- People who’re already suffering with heart problems, kidney disease, bone tumors or sarcoidosis should take calcium supplements only after consulting their doctor.
- If you’re on a medication, then it is highly advised to check with your doctor whether the calcium is safe to consume along with your prescription medicines. This is to ensure you’re not taking calcium supplements that interfere with other minerals prescribed by your doctor.
- In some cases, even normal doses of calcium tablets can cause gas, bloating and constipation issues.
- Overdose of Calcium can cause dry mouth, nausea, irregular heartbeat, abdominal pain, confusion and sometimes even death.
Frequently Asked Questions
The Calcium required for day is 1,000 mg for adults and 1200 mg for men over 70 and women over 50.
So, if you get around 500 mg per day through food, then you can take one 500-mg supplement daily.
But, never try to exceed the recommended calcium intake as it causes severe side effects.
If you get half of your calcium needs through food, then take one 500 mg calcium tablet in the morning.
And, if you don’t get calcium at all from the food, then take one 500 mg supplement in the morning and another at night.
Instead of taking separate calcium supplement, get the calcium with vitamin D3 tablet as it will help your body absorb calcium more efficiently.
As long as you do not exceed your daily required calcium needs, you’re good to go. But, try to get calcium in the natural form from foods after a while.
Calcium and iron bind together in the gastrointestinal track, thereby causing stomach discomfort. Hence, it is advised to take calcium tablets & multivitamin separately at different intervals.