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Why are Food Sources of Calcium Superior to Supplemental Sources?

Calcium is the most abundant mineral in the human body and performs essential functions. According to the U.S. National Library of Medicine website, your body stores more than 99 percent of this mineral in the bones and teeth while the leftovers are spread between the muscles and fluids between cells. Calcium is important for growth in children and young adults and women need calcium as they get older to prevent bone loss. Food sources of calcium are superior to supplemental sources for multiple reasons.

  1. Food Sources

    • The Recommended Daily Allowance of calcium for adults is 1,000 mg. The National Institutes of Health Office of Dietary Supplements says food sources of calcium include milk, cheese, yogurt, which are the primary calcium sources for people in the United States. Vegetable sources of calcium include leafy green vegetables, broccoli, Chinese cabbage, whole wheat bread, and fortified foods like orange juice, cereals, and tofu. Food sources of calcium are superior because these foods other nutrients, and you don't have to worry negative reactions.

    Absorption

    • Some calcium supplements like calcium carbonate do not absorb was well as food sources of this mineral. PeaceHealth website, provided by the Sisters of St. Joseph of Peace health care ministries, says doctors recommend calcium carbonate because it is inexpensive and widely available although this supplement can be low in quality. Manufacturers don't have a uniform system for producing their calcium supplements; therefore, they have different absorbencies. You can test the absorbency of tablets by dissolving one in half cup of vinegar, stirring periodically. If the tablet is completely absorbed after 30 minutes, it is high quality. Food sources of calcium absorb during digestion.

    Tolerance

    • You may not tolerate calcium supplements as well as you would food sources. According to the National Osteoporosis Foundation website, you may experience gas or constipation from your calcium supplement. You may have to increase your fiber and fluid intake to counteract these side effects or try different brands or adjust dosage. Vegetable sources of calcium are superior because they are high in fiber, eliminating the need for trial and error.

    Purity

    • Calcium supplements prepared using oyster shells, bone meal and dolomite can include lead and toxic metals. The National Osteoporosis Foundation website says you have to look for labels that read "purified" or "USP Verified Mark." These labels are not mandatory, so you may be unaware of the preparatory method used to manufacture these supplements. You also can have a reaction to calcium supplements if you are allergic to oysters. You don't have to worry about lead and toxic poisoning from food sources.

    Drug Interaction

    • Calcium supplements interact with over-the-counter drugs, prescription medications and other supplements. The National Osteoporosis Foundation website says calcium decrease the absorbency of tetracycline, cannot be taken at the same time as iron supplements and should not be taken within four hours of thyroid hormones. Other negative drug interactions include proton pump inhibitors like Prevacid, Prilosec and Nexium.

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