دانستنیهای سلامت

مکمل کلسیمی : خوب یا بد ؟!

نوشته شده توسط دکتر افشین عشقی

زندگی مدرن طبعاتی دارد ، با افزایش شرکتهای دارویی و تولید مکمل های دارویی در سالهای اخیر شاهدیم که حتی افراد سالم و با تغذیه مناسب به دلایل مختلف : رفع ضعف ، پیشگیری از پیری ، پیشگیری از آرتروز و …. انواع اقسام ویتامینها و مکملها را استفاده میکنند.

مکملهای کلسیمی از جمله مکملهای پرمصرف هستند .

اما آیا همه افراد به مکمل کلسیم نیاز دارند؟

از یکی از معتبرترین مراکز علمی دنیا یعنی مایوکلینیک mayo clinic مطلبی را برایتان انتخاب کردم و بخشی از آنرا برای شما ترجمه کردم ، اما در پایان مطالب من میتوانید اصل مقاله را مطالعه بفرمایید:

اگر فرد سالمی یکی از شرایط زیر را داشته باشد ، بسیار سخت است حتی با یک رژیم غذایی بالانس شده (ترکیب متناسبی از میوه جات و لبنیات و سایر مواد غذایی) مقدار مناسب کلسیم جهت رفع نیازهای بدن بدست بیاورد:

۱٫اگر یک رزیم گیاهخواری را دنبال میکنید

۲٫اگر عدم تحمل لاکتوز دارید و قادر به خوردن شیر و لبنیات نیستید

۳اگر پروتئین و سدیم مصرفی روزانه شما بالاست و بدن مجبور به دفع کلسیم باشد

۴٫اگر پوکی استخوان دارید

۵٫اگر درمان طولانی مدت با کورتون ها روش معالجه بیماری زمینه ای شماست

اگر بیماری سلیاک یا سایر بیماریهای التهابی روده دارید که جذب کلسیم را مختل میکند.

در چنین شرایطی الزامی است از مکمل کلسیم استفاده کنید.

اما در غیر این موارد شواهدی از بروز مشکلات توام با مصرف خودسرانه کلسیم و بالا رفت سطح کلسیم بدن دیده شده است:

شواهدی مبنی برا افزایش سطح کلسیم خون و بیماریهای قلبی دیده شده است.

حتی درمورد سرطان پروستات و کلسیم مصرفی بعنوان مکمل ها شواهدی دیده شده است.

پس الزامی است حتی برای مصرف مکمل کلسیمی با پزشکتان مشورت کنید.


Who should consider calcium supplements

Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you

  • Follow a vegan diet
  • Have lactose intolerance and limit dairy products
  • Consume large amounts of protein or sodium, which can cause your body to excrete more calcium
  • Have osteoporosis
  • Are receiving long-term treatment with corticosteroids
  • Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease

In these situations, calcium supplements may help you meet your calcium requirements. Talk to your doctor or dietitian to determine if calcium supplements are right for you

Do calcium supplements have risks

Calcium supplements aren’t for everyone.

For instance, if you have a health condition that causes excess calcium in your bloodstream (hypercalcemia), you should avoid calcium supplements.

It’s not definitive, but there may be a link between calcium supplements and heart disease. The evidence is mixed and more research is needed before doctors know the effect calcium supplements may have on heart attack risk.

A similar controversy surrounds calcium and prostate cancer. Some studies have shown that high calcium intake from dairy products and supplements may increase risk, whereas another more recent study showed no increased risk of prostate cancer associated with total calcium, dietary calcium or supplemental calcium intakes.

Until more is known about these possible risks, it’s important to be careful to avoid excessive amounts of calcium. As with any health issue, it’s important to talk to your doctor to determine what’s right for you.

Types of calcium supplements

Several different kinds of calcium compounds are used in calcium supplements. Each compound contains varying amounts of the mineral calcium — referred to as elemental calcium. Common calcium supplements may be labeled as:

  • Calcium carbonate (40 percent elemental calcium)
  • Calcium citrate (21 percent elemental calcium)
  • Calcium gluconate (9 percent elemental calcium)
  • Calcium lactate (13 percent elemental calcium)

The two main forms of calcium supplements are carbonate and citrate. Calcium carbonate is cheapest and therefore often a good first choice. Other forms of calcium in supplements include gluconate and lactate.

In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain. This information is important if you have any health or dietary concerns.

Choosing calcium supplements

When looking at calcium supplements, consider these factors:

Amount of calcium

Elemental calcium is key because it’s the actual amount of calcium in the supplement. It’s what your body absorbs for bone growth and other health benefits. The Supplement Facts label on calcium supplements is helpful in determining how much calcium is in one serving. As an example, calcium carbonate is 40 percent elemental calcium, so 1,250 milligrams (mg) of calcium carbonate contains 500 mg of elemental calcium. Be sure to note the serving size (number of tablets) when determining how much calcium is in one serving.


Calcium supplements cause few, if any, side effects. But side effects can sometimes occur, including gas, constipation and bloating. In general, calcium carbonate is the most constipating. You may need to try a few different brands or types of calcium supplements to find one that you tolerate the best.

What prescriptions you take

Calcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics and calcium channel blockers. Depending on your medications, you may need to take the supplement with your meals or between meals. Ask your doctor or pharmacist about possible interactions and which type of calcium supplement would work for you.

Quality and cost

Manufacturers are responsible for ensuring that supplements are safe and claims are truthful. Some companies have their products independently tested by U.S. Pharmacopeial Convention (USP),  ConsumerLabs.com (CL) or NSF International (NSF). Supplements that bear the USP, CL or NSF abbreviation meet voluntary industry standards for quality, purity, potency, and tablet disintegration or dissolution. Different types of calcium supplements have different costs. Comparison shop if cost is a factor for you.

Supplement form

Calcium supplements are available in a variety of forms, including tablets, capsules, chews, liquids and powders. If you have trouble swallowing pills, you may want a chewable or liquid calcium supplement.


Your body must be able to absorb the calcium for it to be effective. All varieties of calcium supplements are better absorbed when taken in small doses (500 mg or less) at mealtimes. Calcium citrate is absorbed equally well when taken with or without food and is a form recommended for individuals with low stomach acid (more common in people over 50 or taking acid blockers), inflammatory bowel disease or absorption disorders.

More isn’t always better: Too much calcium has risks

Dietary calcium is generally safe, but more isn’t necessarily better, and excessive calcium doesn’t provide extra bone protection.

If you take calcium supplements and eat calcium-fortified foods, you may be getting more calcium than you realize. Check food and supplement labels to monitor how much total calcium you’re getting a day and whether you’re achieving the RDA but not exceeding the recommended upper limit. And be sure to tell your doctor if you’re taking calcium supplements



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دکتر افشین عشقی

دکتر افشین عشقی کار خود را در زمینه آموزش و درمان بیماران دیابتی در سال1386 در محل فعلی مطب آغاز نمودند ولی همواره تحقیق ومطالعه در مورد تازه های دیابت در کنار درمان بیماران ، اصلی اجتناب ناپذیر در زندگی روزمره ایشان است.

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