Buzz
Most kidney stone cases are linked to calcium, constituting a staggering 80% of all kidney stones. This misconception often leads many to avoid calcium supplementation altogether. However, calcium is essential for all age groups, with special emphasis during adolescence, pregnancy, premenopausal women, and the elderly. Our focus here is to discover calcium types that prevent kidney stones and safe consumption practices.
Does Calcium Supplementation Cause Kidney Stones?
According to a U.S. study, individuals supplementing with vitamin D3 and calcium have a 17% higher risk of developing kidney stones. Conversely, a study on those with no history of kidney stones revealed that individuals with low dietary calcium intake have a higher risk of stone formation compared to those with high calcium intake.
Incorrect Calcium Supplementation Can Lead to Kidney Stones
So, the question arises: Does calcium supplementation increase the risk or contribute to kidney stones?
This can be explained: Most daily foods we consume contain oxalate. Oxalate binds with calcium ions in the intestines and is excreted through feces. If there is insufficient calcium in the body, oxalate will combine with calcium in urine, in the digestive tract, forming kidney stones.
Therefore, the risk of kidney stone formation is higher if our body lacks the necessary calcium intake. However, when you excessively supplement calcium, a portion is rapidly absorbed into the blood through the intestines, and the rest combines with oxalate in the kidneys, eventually forming stones.
Conclusion: Both excessive and insufficient calcium supplementation increase the risk of kidney stone formation. Individuals with existing kidney stones or at risk need to be cautious when supplementing calcium for their bodies.
Best Calcium Type to Prevent Kidney Stones
Kidney stones form based on the accumulation of minerals in the urinary tract, and one of those minerals is calcium. Many individuals worry that supplementing calcium may lead to kidney stones and seek the right calcium type to avoid this concern.
Calcium Type to Prevent Kidney Stones: Organic Calcium
To minimize the sedimentation and precipitation of calcium in the kidneys, the first step is to find a type of calcium with excellent solubility and absorption. This helps reduce excess calcium, consequently lowering the risk of kidney stone formation.
Best Calcium Type to Avoid Kidney Stones: Naturally Extracted Calcium
Currently, there are various types of calcium supplements on the market, diverse in appearance, composition, and elemental calcium content. Examples include: Calcium gluconate (elemental calcium content of 9%), calcium lactate (elemental calcium content of 13%), calcium citrate (elemental calcium content of 21%), and calcium carbonate (elemental calcium content of 40%).
Among them, the two most common forms of calcium are calcium carbonate and calcium citrate.
- Calcium carbonate is often a preferred choice because of its high elemental calcium content (40% elemental calcium). This product is best taken with or after meals as calcium carbonate is an insoluble salt that needs to be dissolved by stomach acid for easy absorption by the body. While most people absorb calcium carbonate well, there may be some cases of mild constipation or difficulty digesting. Therefore, if you are prone to constipation, you may consider using this type of calcium.
- Calcium citrate has a lower elemental calcium content compared to calcium carbonate. However, it is easily absorbed and has fewer side effects than calcium carbonate, making it suitable for consumption even on an empty stomach. Even individuals using acid reflux medications can still absorb it well, making it suitable for conditions such as inflammatory bowel disease and other absorption disorders.
Calcium type with standard concentration
Calcium stones constitute 80% of all kidney stones. The primary cause of calcium stones is the excessive intake of calcium, which the body cannot fully absorb. However, calcium is the most crucial component for protecting and developing bones. Certain individuals such as pregnant women, children, and the elderly still require daily calcium supplementation. Therefore, it's essential to identify a calcium type that does not lead to kidney stones.
Excessive calcium supplementation increases the risk of kidney stones
The solution lies in supplementing a calcium type with a standard concentration, not exceeding 500mg of calcium per tablet. The body can only absorb a maximum of 500mg of calcium per supplementation. The risk of kidney stones significantly increases if you supplement more than 500mg per session or exceed 2500mg of calcium in a day. Choose a product with around 250mg of calcium per tablet. If higher calcium intake is necessary, divide it into multiple doses.
Calcium types preventing kidney stones: Tablets with added D3
The calcium type that prevents kidney stones is the one with added vitamin D3 and vitamin K2 Mk7. For optimal calcium absorption, the presence of vitamin D3 and Vitamin K2 Mk7 is essential to prevent the risk of kidney stones.
With the assistance of vitamin D3, the amount of calcium from the intestines will be maximally absorbed into the bloodstream. Subsequently, vitamin K2 Mk7 will act as a calcium transporter from the blood to the bones. Supplementing calcium with these two vitamins results in minimal excess calcium, thereby reducing the risk of kidney stones.
How to take calcium to avoid kidney stones
The type of calcium you take to avoid kidney stones also depends on how you use it. Below are ways to supplement calcium to prevent the risk of kidney stones:
Always focus on the calcium dosage you consume
The first thing in the method of taking calcium to prevent kidney stones is to pay attention to the dosage. You need to know how much calcium is appropriate for your age group and family members:
Calcium requirements by age group
- Children aged 6 months to 1 year: Supplement 400mg – 600mg of calcium per day.
- Children 1 to 10 years old: Supplement approximately 800 mg of calcium per day.
- Adolescents 11 years old - 24 years old: Require about 1200mg of calcium per day.
- Adults 24 years old - 50 years old: Need around 800mg - 1000mg of calcium per day.
- Pregnant women and the elderly: Need about 1200 mg - 1500 mg of calcium per day.
Stay hydrated when taking calcium
Water plays a role in 'cleansing' - transporting waste out of the body. To prevent the risk of kidney stones from calcium intake, ensure you drink plenty of water, around 1.5 - 2 liters as recommended by experts. Note that when taking calcium, it's advisable to drink with a large glass of water to enhance better dissolution of the tablet. Additionally, it supports the metabolism and absorption of calcium, reducing the excess calcium and deposition in the kidneys, lowering the risk of calcium stone formation.
Take breaks during calcium supplementation
During any calcium supplementation phase, it's essential to take breaks to reduce pressure on the digestive system. Typically, at different ages, the recommended calcium supplementation duration varies. Most experts advise dividing it into multiple supplementation cycles throughout the year, each lasting 2 - 3 months, with breaks in between of 1 - 2 months.
Individuals with kidney stones should consider calcium supplementation
Although we have identified calcium types that do not lead to kidney stones, supplementing calcium for those with kidney stones requires utmost caution. Arbitrary calcium supplementation and improper intake can exacerbate the condition.
Individuals with kidney stones should not self-supplement calcium
The best way to supplement calcium for those with kidney stones is through food. Choose calcium-rich ingredients and incorporate them into your daily diet. If calcium supplementation is necessary, follow the doctor's recommendations.
So, which calcium type avoids kidney stones? Opt for organic calcium types like calcium carbonate, calcium citrate, etc. Choose high-quality calcium supplements with standardized dosage, follow the pharmacist's or doctor's instructions, adhere to the manufacturer's recommendations, drink enough water, and maintain a balance between calcium supplements and calcium-rich foods in your meals. Only by doing so can you effectively prevent the risk of kidney stones.
YOU MIGHT BE INTERESTED:
>> IS EATING VEGETARIAN SAFE? WARNING OF DIABETES DURING PREGNANCY FOR MOM AND BABY
>> IS WATERMELON WARM OR COOL? DOES IT CAUSE HEAT IN THE BODY?
>> 9 WAYS TO MAKE DELICIOUS MIXED FRUIT JUICE FOR YOUR CHILD
