As we age, our hormone levels change and muscle mass decreases. This can lead to lower bone density and ultimately to brittle bones (osteoporosis).
Muscles support the bones and provide stability. When muscle mass decreases, the bones are subjected to increased strain.
That is why it is important to actively support bone health, especially in later life.
What are bone supplements?
Bone supplements are products that provide additional nutrients important for your bone health.
These supplements often contain a combination of minerals, vitamins and other natural ingredients that help strengthen and maintain strong bones.
Vitamins and minerals for your bones
The main ingredients in bone supplements are usually minerals and vitamins that contribute to strong and healthy bones:
- Calcium - Contributes to the development and maintenance of strong bones.
- Magnesium - Plays a crucial role in the formation of bone matrix and the absorption of calcium, which is good for bone density and strength.
- Vitamin D3 - Good for the absorption of calcium in the bones.
- Vitamin K2 - Contributes to the maintenance of strong bones.
- Zinc - Essential for the function of many enzymes involved in bone metabolism.
- Manganese - Important for the formation of healthy cartilage and bone .
Collagen – an essential component of your bones
About one-third of bone mass is made up of collagen, which provides the structural integrity of your bones.
It acts as a kind of “framework” or base on which minerals such as calcium can attach, keeping bones both strong and flexible.
Without enough collagen, bones can become more brittle and fragile, increasing the risk of fractures.
So, when you buy supplements for your bones, make sure they contain collagen!
Substances needed for the production of collagen
Collagen is a protein your body can produce itself. But it needs several substances to do so:
-
Silicon (from bamboo extract)
Silicon is a mineral essential for the strength and structure of collagen in bones. It helps form collagen fibers and supports the stability of bone tissue. -
Vitamin C
Vitamin C is essential for collagen production. It helps convert the amino acids proline and lysine into collagen. Without sufficient vitamin C, the body cannot build collagen, which can lead to weaker bones and connective tissue.
Together, collagen, silicon and vitamin C ensure that bones remain strong and are more resistant to fractures or damage.
By supplementing these substances through diet or supplements, you can contribute to a healthy bone structure and the maintenance of bone density as you age.
Bone Strength Premium - Complete 8-in-1 Bone Formula
Bone Strength Premium is a high-quality formula containing 8 powerful, natural ingredients in their most absorbable forms.
These ingredients work together to optimally support the health and strength of your bones:
- Biocell® Collagen Type 2 : A unique, high-quality form of collagen, specifically Type 2.
- Aquamin® Calcium : Unique, plant-based source of calcium from seaweed that is more easily absorbed by the body than other types of calcium.
- Magnesium Citrate : One of the most absorbable forms of magnesium.
- Manganese citrate : Easily absorbable manganese.
- Zinc methionine : Zinc bound to methionine, which ensures excellent absorption and efficient functioning in the body.
- Silicon from Bamboo Extract : Bamboo extract contains a bioavailable form of silicon.
- Vitamin D3 : Crucial for the absorption of calcium into the bones.
- Vitamin K2 MK-7 : A special form of vitamin K2 that is better absorbed and remains active in the body for longer.
This powerful combination provides everything your bones need for optimal health and strength.
Keep moving to prevent brittle bones
Supplements can be a great addition to supporting your bone health, but it's essential that you also get plenty of exercise.
Recent studies show that exercise has a powerful effect on your bones. Combination exercises, strength training, aerobics, and mind-body exercises, such as yoga or tai chi, have all been shown to contribute to better bone density, especially in the lower back and hips. (1)
Sources used
- Zhang, S., Huang, X., Zhao, X., Li, B., Cai, Y., Liang, X., & Wan, Q. (2021). Effect of exercise on bone mineral density among patients with osteoporosis and osteopenia: A systematic review and network meta‐analysis. Journal Of Clinical Nursing , 31 (15–16), 2100–2111. https://doi.org/10.1111/jocn.16101
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Where is vitamin K2 found and why is it important?
Vitamin K2 is vitamin K1's lesser-known sibling. While K1 is primarily found in green vegetables, K2 is found in fermented products and animal foods. Together, they form the vitamin K family, but each has its own role in the body. In this article I will tell you exactly what vitamin K2 is and in which foods you can find it. Vitamin K2 plays a crucial role in the proper use of calcium, which contributes to strong bones and helps prevent calcification of blood vessels. Important dietary sources include fermented products (such as natto and cheeses) and animal products (such as liver, egg yolks, and butter from grass-fed cows). MK-7 supplements may be useful for the elderly, postmenopausal women, or people who eat a diet low in K2, when consulted with a physician. Table of contents What is Vitamin K2? MK-4 and MK-7: The Most Important Forms of Vitamin K2 Why is K2 Important? Where is Vitamin K2 Found? 1. Fermented Foods 2. Animal Products 3. Your Intestines How Much Vitamin K2 Do You Need? K2 Deficiency: How Do You Know? Supplements: Necessary or Not? Things to Keep in Mind When Taking K2 Supplements: Vitamin K2 MK-7 Premium What is vitamin K2? Vitamin K is actually a collective name for different forms of vitamin K, of which these are the most important: Vitamin K1 (phylloquinone) - This is mainly found in green vegetables like spinach, kale, and broccoli. K1 helps with blood clotting , so your wounds heal well and you don't lose too much blood. Vitamin K2 (menaquinones) - Found in fermented and some animal products. K2 ensures that calcium reaches the right places in your body, such as your bones, and not in your blood vessels. MK-4 and MK-7: The most important forms within vitamin K2 It's good to know that vitamin K2 itself is a collective term. K2 comes in several forms, from MK-4 to MK-13. MK-4 (from meat and dairy) and MK-7 (from fermented products) are particularly important. MK-7 remains in the body longer and is therefore often considered the most effective form . Want to know more? In this article, I'll focus on K2, specifically MK-4 and MK-7. Want to learn more about the other forms? Then you can read more in my complete guide to vitamin K. Why is K2 important? Vitamin K2 helps your body use calcium properly . It activates special proteins in your body that determine where calcium goes. Two of those proteins are particularly interesting: Osteocalcin – This protein helps calcium be stored in your bones and teeth. It contributes to strong bones, which becomes more important as you age. Matrix Gla protein (MGP) – This protein actually helps prevent calcium from building up in places you don't want it, such as in the walls of your blood vessels. (1)(2) What foods contain vitamin K2? You will mainly find vitamin K2 in: 1. Fermented foods These are the richest sources of vitamin K2, especially in the MK-7 form: Natto (fermented soybeans, popular in Japan) is the absolute best: It is very rich in MK-7. (3) Hard cheeses such as Gouda or Edam, and also some soft cheeses such as blue cheese, provide a lot of MK-7 and also some other forms such as MK-8 and MK-9. (4)(5) Fermented vegetables like sauerkraut also contain K2, but in smaller amounts than natto or cheese. (6) 2. Animal products Animal foods mainly provide MK-4, a shorter-acting form of vitamin K2: Liver (especially chicken or goose) is rich in MK-4 Egg yolks , especially from free-range eggs, also contain a good amount of Butter and cream from grass-fed cows contain more MK-4 than dairy from barn-fed cows (7) 3. Your intestines The bacteria in your intestines also make some K2, but your body doesn't absorb it very well . Your intestines contain numerous bacteria that can produce menaquinones (forms of vitamin K2) (such as MK-7, MK-8). However, it is not certain that this intestinal contribution is sufficient to meet your body's needs. (8) Scientific research shows that these bacteria, such as Lactobacillus and Bacteroides, produce K2 in your large intestine, but that location is not ideal for absorption . (9) A recent study suggests that a small portion can be absorbed, but it is usually too little to really rely on . (10) So for enough K2 you need foods like natto, cheese or egg yolks, or possibly a supplement. How much vitamin K2 do you need? A general guideline for adults is approximately 70 micrograms of vitamin K per day . This is a recommendation for all forms of vitamin K combined . There is no separate recommended daily allowance (RDA) for vitamin K2 yet. However, extensive research is underway, particularly on the MK-7 form. These studies show that doses of 70 to 180 micrograms of K2 (MK-7) per day are commonly used. These amounts are considered safe. K2 deficiency: How do you notice it? A serious vitamin K deficiency is rare. If it does occur, it's usually manifested in bleeding symptoms, such as: Bruising easily Nosebleeds Bleeding from minor wounds Severe deficiencies occur primarily in newborns or people with severe absorption problems . Sometimes the use of certain medications can also be the cause. For most people, it's not a real deficiency, but rather a low K2 intake . You won't notice this immediately, but it can have an impact in the long run. For example, researchers see links between low K2 and: Weaker bones Accumulation of calcium in the blood vessels Possible effects on cardiovascular health (11) Are you unsure if you're getting enough, or are you experiencing symptoms such as frequent bruising? Always consult a doctor. Supplements: Necessary or Not? Do you regularly eat hard cheeses or fermented products like natto? Then you're probably already getting a good amount of K2 from your diet. But there are situations where some extra support can be useful: For example , older people and postmenopausal women are more likely to experience bone loss (12)(13). Even if you eat few animal or fermented products , it may be more difficult to get enough K2. In such cases, some people opt for a supplement, often as an addition to their diet. When taking K2 supplements, keep this in mind: Do you think you're not getting enough vitamin K2 from your diet? A supplement might be an option. It's important to keep a few things in mind: Choose MK-7 – This is the most commonly used form in supplements. MK-7 remains active in your body longer than MK-4, making it often the preferred choice. Combine with vitamin D – Vitamin K2 and D work together to help your body use calcium. So make sure you also get enough vitamin D through sunlight, oily fish, or possibly a supplement. (14) Be careful with medications – Are you taking blood thinners? Then a K2 supplement can be dangerous, as it can affect the effectiveness of your medication. Only use it if your doctor explicitly approves it. Dosage – Many supplements contain 70–180 micrograms of MK-7 per day. These are dosages often used in research and are considered safe. Always start with a low dosage so you can get a feel for how your body reacts. Not necessary for everyone – For most people, a varied diet with dairy, cheese or fermented products is sufficient. Vitamin K2 MK-7 Premium A healthy and varied diet remains the foundation. However, a Vitamin K2 MK-7 supplement can be a valuable addition in some situations. This product is designed to support your vitamin K2 intake safely and effectively. It contains the MK-7 form, known for its longer duration of action in the body and good absorption. The combination with high-quality olive oil optimally supports absorption. Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Sources used Jadhav, N., Ajgaonkar, S., Saha, P., Gurav, P., Pandey, A., Basudkar, V., Gada, Y., Panda, S., Jadhav, S., Mehta, D., & Nair, S. (2022). Molecular Pathways and Roles for Vitamin K2-7 as a Health-Beneficial Nutraceutical: Challenges and Opportunities. Frontiers in Pharmacology, 13. https://doi.org/10.3389/fphar.2022.896920 Yan, Q., Zhang, T., O'Connor, C., Barlow, J. W., Walsh, J., Scalabrino, G., Xu, F., & Sheridan, H. (2023). The biological responses of vitamin K2: A comprehensive review. Food Science & Nutrition, 11(4), 1634–1656. https://doi.org/10.1002/fsn3.3213 Tsukamoto, Y., Ichise, H., Kakuda, H., & Yamaguchi, M. (2000). Intake of fermented soybean ( natto ) increases circulating vitamin K 2 (menaquinone-7) and γ-carboxylated osteocalcin concentration in normal individuals. Journal Of Bone And Mineral Metabolism, 18(4), 216–222. https://doi.org/10.1007/s007740070023 Vermeer, C., Raes, J., Van 't Hoofd, C., Knapen, M. H. J., & Xanthoulea, S. (2018). Menaquinone Content of Cheese. Nutrients, 10(4), 446. https://doi.org/10.3390/nu10040446 Altuncu, V., Kaymaz, A., Filiz, B. E., Demiralay, E. Ç., & Taş, T. K. (2024). Evaluation of MENAQUINONE‐7 and fat‐soluble vitamin production by starter cultures during fermentation in dairy products using RPLC method. Food Science & Nutrition, 12(11), 9822–9833. https://doi.org/10.1002/fsn3.4474 Tarvainen, M., Fabritius, M., & Yang, B. (2018). Determination of vitamin K composition of fermented food. Food Chemistry, 275, 515–522. https://doi.org/10.1016/j.foodchem.2018.09.136 Elder, S. J., Haytowitz, D. B., Howe, J., Peterson, J. W., & Booth, S. L. (2005). Vitamin K Contents of Meat, Dairy, and Fast Food in the US Diet. Journal Of Agricultural And Food Chemistry, 54(2), 463–467. https://doi.org/10.1021/jf052400h Smajdor, J., Jedlińska, K., Porada, R., Górska-Ratusznik, A., Policht, A., Śróttek, M., Więcek, G., Baś, B., & Strus, M. (2023). The impact of gut bacteria producing long chain homologs of vitamin K2 on colorectal carcinogenesis. Cancer Cell International, 23(1). https://doi.org/10.1186/s12935-023-03114-2 Yan, H., Chen, Y., Zhu, H., Huang, W., Cai, X., Li, D., Lv, Y., Si-Zhao, N., Zhou, H., Luo, F., Zhang, W., & Li, The Relationship Among Intestinal Bacteria, Vitamin K and Response of Vitamin K Antagonist: A Review of Evidence and Potential Mechanism. Frontiers in Medicine, 9. https://doi.org/10.3389/fmed.2022.829304 Zhang, T., O'Connor, C., Sheridan, H., & Barlow, J. W. (2024). Vitamin K2 in Health and Disease: A Clinical Perspective. Foods, 13(11), 1646. https://doi.org/10.3390/foods13111646 Zhao, Q., Li, Q., Rashedi, M. H., Sohouli, M., Rohani, P., & Velu, P. (2024). The effect of vitamin K supplementation on cardiovascular risk factors: a systematic review and meta-analysis. Journal Of Nutritional Science, 13. https://doi.org/10.1017/jns.2023.106 Ma, M., Ma, Z., He, Y., Sun, H., Yang, B., Ruan, B., Zhan, W., Li, S., Dong, H., & Wang, Y. (2022). Efficacy of vitamin K2 in the prevention and treatment of postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials. Frontiers in Public Health, 10. https://doi.org/10.3389/fpubh.2022.979649 Zhou, M., Han, S., Zhang, W., & Wu, D. (2022). Efficacy and safety of vitamin K2 for postmenopausal women with osteoporosis at a long-term follow-up: meta-analysis and systematic review. Journal Of Bone And Mineral Metabolism, 40(5), 763–772. https://doi.org/10.1007/s00774-022-01342-6 Kuang, X., Liu, C., Guo, X., Li, K., Deng, Q., & Li, D. (2020). The combination effect of vitamin K and vitamin D on human bone quality: a meta-analysis of randomized
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Vitamin K: The complete guide!
Vitamin K is an essential nutrient that plays a particularly important role in blood clotting in the body. It also has several other functions. In this article you will read about the functions of vitamin K, sources of vitamin K, the consequences of an excess or deficiency and more. Vitamin K supports blood clotting, bone health, and cardiovascular health; it is found as K1 (plant) and K2 (animal/fermented foods). Vitamin K deficiency is rare, except in infants and with prolonged antibiotic use; symptoms include bleeding, bruising, and delayed wound healing. Dietary vitamin K is better absorbed with fats; supplementation may be necessary for certain medical conditions or medications. Table of contents What is Vitamin K? What types of vitamin K are there? Differences between vitamin K1 and vitamin K2 The benefits of vitamin K in the diet Good for blood clotting Supports bone health Good for heart and blood vessels How much vitamin K do you need daily? Vitamin K for babies Vitamin K during pregnancy Where is vitamin K found? Vitamin K deficiency Why do babies have a vitamin K deficiency? Vitamin K deficiency with antibiotics Symptoms of vitamin K deficiency Too much vitamin K Vitamin K supplements What is Vitamin K? Vitamin K is a fat-soluble essential nutrient. Fat-soluble means it dissolves in fat, not in water. Therefore, it is better absorbed when combined with fat. In addition, your body stores the substance, rather than urinating it out when you have an excess. While there are no downsides to taking too much vitamin K, it's best not to overdo it with supplements, as with any fat-soluble vitamin. The harmful effects of such supplements are unclear. What types of vitamin K are there? There are two different types of vitamin K: Vitamin K1 (phytomenadione) Vitamin K2 (menaquinone) Vitamin K2 is a bit more complex, as there are several different forms of vitamin K2. The most common of these are: Vitamin K2 MK-4 Vitamin K2 MK-7 In addition, there are some forms of vitamin K2 (called menaquinones) such as MK-5, MK-6 and MK-8. However, these are much less common. [4] To give you an idea of the different types of vitamin K , we have worked this out in an image. Differences between vitamin K1 and vitamin K2 Both vitamin K1 and vitamin K2 have similar effects in the body. However, one form (vitamin K1) is broken down more quickly than the other (vitamin K2). For optimal body function, you want to get enough of both types. Here are some differences between the various forms of vitamin K. Vitamin K1: Also called phytomenadione Found mainly in plant foods (green leafy vegetables, broccoli) Is broken down faster by the body Vitamin K2 Also called menaquinone Comes in several forms: MK-7 is the most effective Mainly found in animal foods (meat, dairy, eggs) Also found in fermented products Can be produced by intestinal bacteria Is broken down more slowly by the body The Benefits of Vitamin K in the Diet While many vitamins have a wide range of functions, vitamin K is more concise. The vitamin primarily influences two specific bodily processes: blood clotting and bone health. Good for blood clotting The best-known function of vitamin K is its contribution to normal blood clotting. It supports proteins that, in turn, ensure proper blood clotting. This discovery was made by chance in the late 1920s when animals with a deficiency bleed more. The same was found to be true for humans. Supports bone health In addition, vitamin K supports bone health. It plays a role in both bone formation and bone maintenance. Vitamin K also plays a role in the absorption of calcium from the blood. Good for the heart and blood vessels Vitamin K2 supports calcium metabolism. A vitamin K2 deficiency from food can contribute to higher calcium levels in the blood vessels. This is not beneficial for blood vessel function[1]. How much vitamin K do you need daily? If you eat a healthy and varied diet, a vitamin K deficiency is rare. However, it can happen, for example, with long-term use of antibiotics or an inadequate diet. The Reference Intake (RI) for adults is 75 micrograms per day.[3] The optimal dosage of vitamin K can vary based on age and individual needs. General recommendations are provided below. Age/need Quantity Infants (0-6 months) Varies depending on the situation Infants (7-12 months) 2.5 micrograms per day Children (1-3 years) 30 micrograms per day Children (4-8 years) 55 micrograms per day Children (9-13 years) 60 micrograms per day Teenagers (14-18 years) 75 micrograms per day (boys) 60 micrograms per day (girls) Adults (18 years and older) 70-80 micrograms per day (men), 60-65 micrograms per day (women) Pregnant women 75 micrograms per day Women who are breastfeeding 75 micrograms per day Vitamin K for babies Newborn babies naturally have a vitamin K deficiency. Babies are therefore given vitamin K drops immediately after birth. This supports healthy blood clotting in the baby[2][3]. Breastfed babies should also receive 150 micrograms of vitamin K drops as a supplement from their doctor for the first 12 weeks. Formula already contains vitamin K, so supplementation isn't necessary, provided the baby drinks enough. Of course, discuss this first with a medical specialist. Vitamin K during pregnancy It's very important for a pregnant woman to get enough vitamin K during pregnancy. However, this isn't necessary for the baby, as vitamin K cannot be passed to the baby through the placenta. Getting enough vitamin K is important during pregnancy because a vitamin K deficiency from food can lead to bleeding, which you absolutely want to avoid. What foods contain vitamin K? Below is a table of some good food sources of vitamin K, with the amount of vitamin K per 100 grams. As you can see, the largest amounts are found in green leafy vegetables, herbs, and fermented products like Natto. Plant foods are rich in vitamin K1 , while animal foods and some fermented foods such as natto are rich in vitamin K2. Food Amount per 100 grams Parsley 1640 microgram Swiss chard 830 microgram Kale 817 microgram Natto 775 microgram Spinach 483 microgram Green cabbage 345 microgram Arugula 250 microgram Spring greens 186 microgram Broccoli 141 microgram Chicken liver 60 microgram Plums 59 microgram Asparagus 41 microgram Kiwi 40 microgram Egg yolk 38 microgram Soybeans 35 microgram Avocado 21 microgram Cucumber 16 microgram Pomegranate 16 microgram Bell pepper (green) 4 microgram Olives 1 microgram Pork 0.9 micrograms Helpful tip: Because vitamin K is a fat-soluble vitamin, it's important to combine these foods with some fats. A drizzle of extra virgin olive oil over the salad is not only delicious but also improves the absorption of vitamin K from the green leafy vegetables. Vitamin K deficiency If you eat a healthy and varied diet (including animal products), vitamin K deficiency is generally unlikely. This is different for babies. They do develop vitamin K deficiencies, which is why they receive a supplement at birth and afterward. Why do babies have a vitamin K deficiency? There is a possibility that a newborn baby has a vitamin K deficiency. This can be due to a number of causes: The placenta - Vitamin K cannot reach the baby through the placenta. Intestinal bacteria - Babies do not yet have enough intestinal bacteria, which means they cannot produce vitamin K themselves. Vitamin K deficiency with antibiotics A more common cause of vitamin K deficiency in adults is the use of antibiotics. Antibiotics kill all bacteria, but unfortunately, they also kill the good bacteria that produce vitamin K2 in your intestines. A vitamin K deficiency can therefore occur when killing these bacteria. This risk is greater with prolonged or regular use of antibiotics. Symptoms of vitamin K deficiency Because vitamin K contributes to normal blood clotting and bone health, a deficiency in dietary vitamin K may have the following consequences[2]: Spontaneous or severe bleeding (in infants) Delayed blood clotting Bruising more easily Wounds heal less quickly Long-term bone problems An excess of vitamin K There are no known cases of vitamin K overdose. Therefore, no maximum dosage has been established for vitamin K. People who use blood thinners should be careful when using vitamin K as a supplement.[3] Taking extra vitamin K can hinder the effectiveness of blood thinners. Therefore, do not take high doses of vitamin K if you are taking these types of medications and always consult a medical specialist.[4] Vitamin K supplements Vitamin K is a vitamin with important functions, such as promoting healthy blood clotting and maintaining strong bones. It is important that you get enough vitamin K through a healthy and varied diet rich in green leafy vegetables, other vegetables and sources such as eggs, meat and liver. An inadequate diet or medications can cause a deficiency and it is important to avoid this for healthy bones and good blood clotting. There are many vitamin K supplements on the market, but not all are equally absorbable. When taking a supplement, choose one that's easily absorbed and of good quality. Lauressa Lauressa studied Nutrition & Dietetics and also works as an editor. She enjoys delving deeply into topics related to healthy eating, mental well-being, and hormone balance. When she's not pursuing her passion for health, she enjoys being creative. Read more Sources www.ncbi.nlm.nih.gov/pmc/articles/PMC8596038/ www.ivg-info.nl/voedingssupplementen/vitamines/vitamine-k/vitamine-k-tekort / www.voedingscentrum.nl/encyclopedie/vitamine-k www.ncbi.nlm.nih.gov/books/NBK551578/
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Calcium in Supplements and Food: The Complete Guide
Calcium is a nutrient that is essential for healthy bones, teeth and various bodily functions. In this blog article, you will learn about the benefits of calcium, how to get enough of it, and how to recognize and resolve a potential calcium deficiency. Calcium is essential for strong bones, teeth, muscle function, nervous system, blood clotting and plays a role in metabolism. Dietary sources include dairy, leafy greens, nuts, and fish; calcium carbonate and calcium citrate are common supplement forms with varying absorption properties. A deficiency increases the risk of osteoporosis and muscle cramps, while an excess can cause kidney stones and heart arrhythmias. Table of contents What is calcium? What is calcium good for? Types of calcium What is better: calcium carbonate or calcium citrate? Absorption Stomach acid and calcium Elemental calcium concentration Natural calcium supplements Calcium storage in the body How much calcium per day? What are calcium deficiency symptoms? Symptoms in children Symptoms in women (50+ years) and men (70+ years) When are you at risk of a calcium deficiency? Food interactions and calcium absorption What contains (a lot of) calcium? Calcium too high (hypercalcemia) Tolerable upper intake level Symptoms of high calcium Causes of high calcium What to do about high calcium Calcium tablets with vitamin D3 and K2 Why would you take D3 and K2 together with calcium? What does vitamin D do with calcium? The best calcium supplement What is calcium? Calcium is a mineral that plays a fundamental role in the structure and strength of your bones and teeth. It also helps your muscles and nerves function properly and plays a role in your body's metabolism. What is Calcium good for? Calcium is a very versatile mineral that has several benefits for the human body. Supports bones and teeth: Calcium contributes to strong teeth and the maintenance of strong bones; In women, it helps reduce bone mineral loss during menopause (low bone mineral density is a risk factor for osteoporotic fractures); and In children, calcium is needed for normal growth and development of bones Good for body cells and blood: In addition, calcium plays a role in the process of cell division and differentiation; and Supports blood clotting Supports energy levels and muscles: Calcium contributes to normal muscle function and heart muscle function; and Activates your natural energy in the body Good for digestion and the nervous system: Calcium supports digestion and; Is important for the nervous system Types of Calcium When you get calcium from supplements or food, it's usually bound to other substances, such as calcium phosphate (especially in dairy), calcium carbonate , and calcium citrate (especially in supplements). These calcium compounds consist of: The pure amount of calcium available to your body ( elemental calcium ) Another substance (such as phosphate , carbonate , or citrate ) Calcium supplements are often available in the forms of calcium carbonate and calcium citrate. What is better: calcium carbonate or calcium citrate? Both types of calcium have advantages and disadvantages. The best type depends on your personal situation and the properties that are important to you. This table shows the main differences between calcium carbonate and calcium citrate so you can compare them properly: Calcium citrate Calcium carbonate Recordability (older data) 27% 22% [1] Recordability (new data) 24% 24% [2] Stomach acid required for absorption No Yes Amount of elemental calcium 21% 40% [3] [4] Natural origin Naturally found in eggshells, crustacean shells, and dark leafy greens, broccoli, and kale [5] Can be found in citrus, but often produced synthetically. Price Relatively expensive Less expensive Absorbability A 1999 meta-analysis found that calcium citrate (27%) is absorbed slightly more easily by the body than calcium carbonate (22%). However, a recent study (2022) found that both calcium carbonate and calcium citrate are absorbed about equally well (around 24%). Stomach acid and calcium It is important to take calcium carbonate supplements with meals, as this helps them to be better absorbed. Calcium citrate, on the other hand, is well absorbed both with and without food. This makes this form of calcium suitable for people with reduced stomach acid production, for example. Concentration of elemental calcium Elemental calcium is the pure amount of calcium available to your body. You could also call it the unbound form of calcium. Calcium carbonate contains a high concentration of elemental calcium (about 40%) compared to calcium citrate (21%) and other salts. It's important to know how much elemental calcium you're taking, because this is the actual amount of calcium your body uses. For example, a 500 mg calcium carbonate tablet contains approximately 200 mg of elemental calcium. Natural calcium supplements It's best to consume nutrients in their natural form . Synthetic forms, which are created entirely in laboratories, are generally less well absorbed by your body. So, if you're looking for a calcium supplement, choose one that contains calcium from a natural source. This ensures optimal absorption and the supplement is most effective. Aquamin® Calcium is a good example. This natural calcium supplement is extracted from red algae. The benefits of calcium from red algae are: In addition to calcium, it also contains other minerals (such as trace elements) Natural origin High bioavailability Calcium storage in the body Calcium is found in the body in the bones (99%) and in the serum (the liquid part of blood that remains after the blood cells have been removed). In the bones In the storage form of calcium, hydroxyapatite Provides strength to the skeleton and serves as a reservoir for calcium in the blood serum Three forms of calcium occur in the serum : Bound to proteins – 40%, unavailable for use by tissues Ionized (free) – 51%, essential for body functions Chelated – 9%, helps with calcium absorption and transport[6] Ionized calcium is considered the best form because it is immediately available and active in the body. How much calcium per day? How much calcium you need daily depends on your age and individual needs. These are the guidelines according to the Health Council and the Nutrition Centre: Age / need Recommended per day [7] Babies (6-11 months) 450 mg Children (1-3 years) 500 mg Children (4-8 years) 700 mg Boys (9-17 years) 1200 mg Men (18-24 years) 1000 mg Men (25-69 years) 950 mg Men (over 70 years old) 1200 mg Girls (9-17 years) 1100 mg Women (18-50 years) 950 mg Women (51-69 years) 1100 mg Women (over 70 years old) 1200 mg Pregnant women (18-24 years) 1000 mg Pregnant women up to the 20th week (over 25 years old) 950 mg Pregnant women from the 20th week (older than 25 years) 1000 mg Women who are breastfeeding 1000 mg Source: Nutrition Center What are calcium deficiency symptoms? Calcium deficiency can occur in various at-risk groups, including children, women aged 50 and older, and men aged 70 and older. It is also relatively common among vegans. Symptoms Children If children have a calcium deficiency of less than 125 milligrams per day, these symptoms may occur: Incomplete bone formation, resulting in skeletal deformities (rickets) Muscle cramps Symptoms in women (50+ years) and men (70+ years) Due to reduced calcium absorption in this group, calcium deficiency can lead to: Slow decalcification of bones , which can lead to an increased risk of bone fractures Faster bone loss in postmenopausal women [8] Muscle cramps When are you at risk for a calcium deficiency? Whether you are at risk of developing a calcium deficiency depends on factors such as your diet, absorption and changing needs. Elderly – With increasing age, the efficiency of calcium absorption decreases Women during and after menopause – Hormonal changes reduce calcium absorption and increase bone loss Not eating dairy , due to veganism, lactose allergy or cow's milk allergy People with certain medical conditions - Conditions such as celiac disease, inflammatory bowel disease (e.g., Crohn's disease), and cystic fibrosis can interfere with calcium absorption in the intestines [9] Dietary interactions and calcium absorption Calcium works with other nutrients, such as vitamin D. They aid in the absorption and activation of calcium in the body, which is beneficial for bone health. Other substances, however, inhibit this absorption. These are the main interactions: Vitamin D plays a crucial role in the absorption of calcium in the intestines and in the storage of calcium in the bones. Oxalic acid and phytic acid , found in certain vegetables and grains, can reduce calcium absorption . However, consuming these products is not a problem as long as your diet contains sufficient calcium and you eat a varied diet. What contains (a lot of) calcium? Calcium is found in various products. Dairy products, such as milk, cheese, and yogurt, are rich in calcium. Leafy greens, legumes, nuts, seeds, and certain types of fish are also good sources of dietary calcium. Here are some examples of foods containing calcium: Food Amount of calcium per 100 grams Poppy seeds 1740 mg Cheese (Gouda, 48+) 819 mg Sardines (canned) 500 mg Almonds (unsalted, with skin) 248 mg Kale (raw) 180 mg Milk (whole) 124 mg Yogurt (Greek) 118 mg Tofu 100 mg Spinach (raw) 105 mg Swiss chard (raw) 90 mg Soybeans (cooked) 70 mg Brown beans (cooked) 44 mg Broccoli 33 mg Source: Nevo table online, 2023 Calcium too high (hypercalcemia) When the concentration of calcium in the blood is too high, it's called hypercalcemia. Your kidneys can no longer properly process the large amount of calcium and excrete it through your urine. This can lead to the formation of kidney stones. Calcification of the kidneys and blood vessel walls can also occur [10] . If you consume more than 2500 milligrams of calcium per day for an extended period, your kidneys will be under strain. And that's more than double the RDA for the group with the highest need (1200 mg for men and women over 70)! Acceptable upper limit For calcium, the tolerable upper limit has been set at 2500 mg (2.5 grams) per day for adults [11] . You're unlikely to exceed 2500 mg through diet. But with supplements, be careful not to get more calcium than you need! Symptoms of high calcium Too much calcium in the blood can cause the following symptoms: Fatigue Muscle weakness Nausea Decreased appetite Yield Constipation Cardiac arrhythmias Calcium deposition in soft tissues Weight loss High blood calcium levels can cause too much calcium to enter the urine, which can lead to: Kidney stones Kidney function problems [12] Causes of high calcium Besides taking too many calcium supplements, there are a number of other possible causes of high calcium. In adults, vitamin D and the parathyroid hormones regulate calcium balance: Too much vitamin D - Excessive vitamin D intake can lead to high calcium levels in the blood. This can only occur with prolonged excessive supplementation (at doses of 100+ mcg/day). You don't run the risk of vitamin D overdose through diet or prolonged exposure to sunlight. Parathyroid Problems – The parathyroid gland produces a number of hormones that regulate the amount of calcium in your body. If there are problems in this gland, this mechanism does not work properly and too much calcium can enter the blood [13] . What to do about high calcium levels Here's what you can do to lower calcium levels: Drinking Water - Drinking enough water helps both prevent the first kidney stone and reduce the risk of recurring stones [14] Eat foods rich in phytic acid (grains, nuts, seeds, etc.) and oxalic acid (spinach, beets, rhubarb, etc.) – These substances inhibit the absorption of calcium Stop high-dose vitamin D – above 100 mcg per day. Eat less dairy - dairy is rich in calcium Calcium tablets with vitamin D3 and K2 Vitamins D3 and K2 are important for calcium metabolism . They work together to ensure that calcium is efficiently absorbed from food. Why would you take D3 and K2 with calcium? When you take calcium tablets with vitamin D3 and K2, you help your body with: Better absorption of calcium from food Transporting calcium to the right places in your body Improving vessel elasticity (at optimal levels of both vitamin D and vitamin K) [15] The majority of studies found that taking both vitamin D and vitamin K promotes optimal bone health. This combined effect was stronger than when the vitamins were taken separately [16] Helpful Tip: This calcium supplement contains a natural form of calcium from seaweed along with vitamin D3, vitamin K2 MK-7, and bone-supporting supplements. What does vitamin D do with calcium? To properly absorb calcium from food, you need enough vitamin D3 (cholecalciferol). Without enough vitamin D, your body only absorbs a small amount (10-15%) of calcium, but with sufficient vitamin D, your body absorbs much more calcium (30-40%). Vitamin D is therefore essential for effective calcium absorption! [17] The best Calcium supplement Calcium is primarily used to support bone health. However, you also need additional minerals and vitamins. The calcium supplement Bone Strength Premium contains everything you need to support healthy bones. It contains, among other things, a natural form of calcium extracted from seaweed, together with Biocell® Collagen, Zinc, Magnesium, Vitamin D3 and Vitamin K2-MK7. Of all these ingredients, the most absorbable forms have been selected, which the body can use immediately. Ebrina van der Bijl Ebrina is a nutritionist with a deep commitment to healthy eating and a sustainable lifestyle, based in beautiful Portugal. Her passion for natural and organic products is at the heart of her work. With a background in Nutrition & Dietetics and experience in product development and writing, she translates complex scientific information into practical advice for a balanced lifestyle. Read more Reference list https://pubmed.ncbi.nlm.nih.gov/11329115/ https://pubmed.ncbi.nlm.nih.gov/11329115/ https://ods.od.nih.gov/factsheets/Calcium/HealthProfessional/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8746734/ https://www.ncbi.nlm.nih.gov/books/NBK562303/ https://www.ncbi.nlm.nih.gov/books/NBK482128/ https://www.voedingscentrum.nl/encyclopedie/calcium.aspx)#blokwaarvoor-heb-je-calcium-nodig ? https://www.voedingscentrum.nl/encyclopedie/calcium.aspx)#blokwaarvoor-heb-je-calcium-nodig ? https://pubmed.ncbi.nlm.nih.gov/33491051/ https://www.voedingscentrum.nl/encyclopedie/calcium.aspx)#blokwat-zijn-de-gevolgen-van-te-veel-calcium ? https://www.voedingscentrum.nl/encyclopedie/calcium.aspx)#blokwat-zijn-de-gevolgen-van-te-veel-calcium ? https://voedingscentrum.nl/ https://www.ncbi.nlm.nih.gov/books/NBK430714/ https://www.mdpi.com/2571550 https://edepot.wur.nl/440347 https://edepot.wur.nl/440347 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/
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