I ran across this information in the "Believe" newsletter that I get. I found it interesting. This was something I had never known before and I thought it was important to share with all of you. So here it is, just to add to your confusion when it comes to the vitamins.
Cracking the Calcium Code
by Tammy Hayden
Through the ages, people have made many New Year Resolutions. While most of them have been worthwhile, how many of us are truly committed to those resolutions for the entire year? We start out with the best intentions, only to end up falling away in a matter of months if not days. Do you suppose a resolution would be easier if we worked together as a group? I think there is great power in numbers. So let us, as a group, pull together to make 2008 our year; the year that BEgins better bone health.
There are many things we can do to help ensure better bone health … Let’s start with our calcium supplements.
Calcium, calcium, calcium … such an important mineral. Most researchers agree that the human body needs calcium. Those that have had surgery that alters the digestive tract and thus alters the body’s ability to fully absorb some vitamins and minerals especially need supplementation.
The two most prominent forms of calcium are calcium carbonate and calcium citrate. And while there have been many debates over which of the two is better, the bottom line is that elemental calcium is the gold we are searching for. In light of the fact that the ASBS has declared calcium citrate as the preferred supplement for those with a malabsorbtive surgery, this is where we will focus our attention.
So if it is elemental calcium in citrate form we are after, it should be as easy as reading the label, right? Wrong! The problem is that while labels are geared to offer us valuable information; they can be confusing. Even when we think we are doing the right thing, we might not be getting the amount we think we are. The key point to keep in mind when reading the label is just because it says 500 mg calcium citrate it does not necessarily mean it is 500 mg elemental calcium. Confused? I certainly was, so, let’s break it down
Since we are seeking elemental calcium, just assuring the label reads calcium citrate is not enough. Then how can we be assured we are getting the amount of elemental calcium we need? We need to understand the “super secret code” of calcium labeling. The “code” listing the calcium as 500 mg calcium citrate – states that this formulation is 500 mgs total. What this actually means is that of the 500mgs listed; only 21% is actually elemental calcium which equates to approximately 105mg elemental calcium. The remaining 395mg are calcium salts. Should we understand the “code” and take enough of the calcium to meet our requirement, then this could be a fine choice. However, too often we do not realize there is a “code” and are misled into believing we are taking 500mg of calcium and are meeting our needs. Only later do we find that we are deficient and have to live with the side effects of low calcium – butter bones and etc.
Is it all bad news? No way … If you know the “code” then you can also determine when 500 on a label means 500 elemental calcium. If a label declares that the calcium comes from calcium citrate, then it is purely our golden elemental calcium and we can expect that we are taking 500 mgs of pure elemental calcium. Examples are
500 mg calcium (calcium citrate) = 500 mg elemental calcium
500 mg calcium as calcium citrate = 500 mg elemental calcium
500 mg calcium from calcium citrate = 500 mg elemental calcium
However labeling stating;
500 mg calcium citrate = 105 mg elemental calcium
Let’s put what we have learned to the test with a couple of examples …
Building Blocks Calcium
Serving Size: 4 Tablets
Calcium (as calcium citrate) 1000 mg
From this we can see that the calcium listed is elemental calcium citrate (calcium citrate) and 4 chewable tablets will give us 1000 mg of elemental calcium. From this we can adjust the dose to our needed amount.
Popular warehouse store brand
Supplement Facts:
Serving Size: 2 Tablets
Calcium 500 mg
While this may be great calcium, from the label we can not be certain. It does not tell us where the calcium comes from. However, on the front of the bottle it does say Calcium Citrate, so we can guess it is calcium citrate – but we can not be certain of the elemental amount. Should we be guessing when it comes to our health? I would not consider using a product with this label.
Small vitamin chain brand
Supplement Facts:
Serving Size: 2 Tablets
Calcium Citrate 333 mg
From this label we can ascertain that the mg of the tablets are not from citrate but rather contain citrate – approximately 21% in fact. In other words, 2 tablets would give us about 70 mgs of elemental calcium. Quite a difference from what some may think they are consuming.
Bariatric Advantage Calcium
Serving size 2 tablets
Amount per 1 tablet
Calcium (from calcium citrate) 400 mg
We can put our detective skills to work here and see that even though a serving size is two tablets according to the label, the stats are listed per tablet. With that in mind, each tablet has 400 mgs of elemental calcium citrate.
If we want to do all we can to help prevent bone loss and ensure the appropriate amount of elemental calcium, just take care in reading the labels and remember if it is from calcium citrate, all is well. If it says it is calcium citrate (contains), look for another source or be sure to take into account that the preparation is 21% elemental and adjust your dose accordingly.
Now that was easy wasn’t it? You have cracked the “code” and have been promoted to Ace Calcium Detective. Wear your badge with honor and pay the information forward.
May your year be happy, healthy and spent building stronger bones!!!
__________________
Beth
Little Victories; Grand Rapids, MI
Bariatric Support Group
CherishedTeddyBear-(TT Bear Lover)
The Poetry of Milady
New Beginnings: My Journey to LIFE
359(BMI:
58.8)/
148(BMI:
24.3)
Highest/Current
Diabetes, high blood pressure, sleep apnea, high cholesterol,
peripheral vein disease, joint pain and 211 lbs
GONE!! 
Century Club: July 3, 2006
ONE-derland: Dec. 22, 2006
Double Century: May 29, 2007
Goal: June 15, 2008
Lap RNY: 1/30/06-Dr Randal Baker
TT/BL: 09/21/07-Dr Ronald Ford
PS Revisions: 04/29/08-Dr Ronald Ford
Gallbadder removal: 06/09/08-Dr Randal Baker
"...if we pay attention to the fact that we can move,
breathe, feel, laugh, cry and notice sunsets,
there is cause for joy."
-Geneen Roth
Cracking the Calcium Code
Thanks for bumping Beth!
Linear Mode
