Synthetic Calcium vs. Dietary Calcium: What’s Best for Your Bone Health?
Calcium is a necessary mineral for bone and tooth strength, as well as muscular contraction and nerve transmission. However, there is a continuing debate over calcium intake: should you get your calcium from synthetic supplements or natural dietary sources? Let’s look at the distinctions between synthetic calcium and dietary calcium, and which may be a better choice for your health.
Understanding Synthetic Calcium
Synthetic calcium supplements are manufactured products in a variety of forms, including calcium carbonate (the most common form) and citrate. Because it’s providing calcium in silo, some people experience digestive issues like bloating, gas, or constipation. Additionally, the body might not absorb synthetic calcium as efficiently as natural sources which can lead to more serious issues with your kidneys or your heart.
Understanding Dietary Calcium
Dietary Calcium is obtained from natural food sources such as dairy products, leafy greens, nuts, seeds, and seafood. This kind of calcium is accompanied by additional nutrients that can help the body absorb and utilize it most effectively. Studies have shown that the bioavailability of calcium from dairy is higher than other food sources, meaning the body can make better use of it where you need it.
Pros of Dietary Calcium:
Better Absorption: The body generally absorbs calcium from food more effectively due to the presence of other nutrients that facilitate absorption.
Additional Nutrients: Foods rich in calcium often contain other essential nutrients such as vitamin D, magnesium, and phosphorus, which are needed for bone health.
Lower Risk of Overdose: It's harder to consume excessive amounts of calcium from food sources, reducing the risk of side effects associated with high calcium intake.
Cons of Dietary Calcium:
Difficult to consume: Individuals with lactose intolerance, dairy allergies, or those following a vegan diet may find it challenging to get enough calcium from food alone.
What does the Research say?
Several research studies have looked at the differences between synthetic and dietary calcium. A analysis in the Journal of Bone and mineral Research found that dietary calcium is more effective at supporting bone health and reducing fracture risk compared to calcium supplementation [https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-8-29]. Additionally, dietary calcium has not been associated with the increased risk of cardiovascular disease seen in some studies of high-dose calcium supplements [https://www.ama-assn.org/delivering-care/public-health/what-doctors-wish-patients-knew-about-vitamins-and-supplements] [https://www.nutritionaloutlook.com/view/response-do-doctors-recommend-dietary-supplements].
Conclusion: Which is better?
When it comes to calcium intake, dietary sources are superior. Natural foods not only provide calcium but also offer other essential nutrients that aid in its absorption and promote overall health. Dietary calcium reduces the risk of adverse effects linked with high-dose supplements and ensures a holistic approach to nutrition.
For those seeking an effective and convenient way to enhance their dietary calcium intake, Seen Nutrition’s Calcium Chew Complete is an excellent choice. Our chews provide a delicious and practical way to get your daily calcium from a dietary source, ensuring better absorption and added nutritional benefits. Check out the Calcium Chew Complete for a smart addition to your bone health regimen.
