The Best and Worst Types of CalciumUpdated 11 days ago
We do not sell a calcium supplement, nor do we provide specific brand recommendations. However, because calcium is the most abundant mineral in the human body and is vital for bone structural integrity, muscle function, and nerve signaling, I would be happy to share Dr. Berg’s educational research on the subject.
The Best and Worst Types of Calcium
Balanced calcium metabolism depends on more than just taking a pill; it requires healthy digestion and adequate levels of Vitamin D and Magnesium.
- The Best Forms: Calcium citrate is generally considered the superior supplemental form because it is well-absorbed, even for those with low stomach acid or digestive issues. Other promising forms include calcium malate and calcium hydroxyapatite.
- The Worst Forms: Calcium carbonate is common but often causes bloating, gas, and nausea. Dr. Berg also recommends avoiding oystershells, bonemeal, and dolomite due to poor absorption and potential heavy metal contamination.
Optimal Dietary Sources
Dr. Berg always prefers to obtain nutrients from whole foods, as they are naturally balanced with other minerals.
- Dairy (If tolerated): Whole milk (300 mg per cup), plain yogurt (250mg), and grass-fed cheeses.
- Non-Dairy: Sardines(370 mg/can), sesame seeds(280mg/oz), and cooked leafy greens, like collard greens and kale.
Four Tips to Increase Absorption
- Vitamin D3: Facilitates the uptake of calcium from the digestive tract into the bloodstream.
- Magnesium: Activates the enzymes necessary for Vitamin D to regulate calcium levels.
- Stomach Acidity: Minerals require an acidic environment to break down. Taking Apple Cider Vinegar before meals can significantly enhance mineral absorption.
- Avoid Phytates: Compounds in grains and legumes can bind to calcium, making it unavailable for absorption. Dr. Berg recommends a low-carb, grain-free (Keto) approach to minimize these anti-nutrients.
Important Precautions
Before starting a calcium supplement, consult your healthcare provider—especially if you have a history of kidney stones, cardiovascular disease (risk of arterial buildup), or take thyroid medications.