Everything you need to know about calcium

Everything you need to know about calcium

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    Why is calcium important?

    Calcium plays important roles in maintaining bone health and strength, as well as heart health and neuromuscular function. Insufficient intake of calcium later in life increases the risk of osteoporosis which remains a significant issue in today's society. Osteoporosis increases the risk of sustaining a fracture of the hip and spine which can result in significant debility. Hip fracture in particular carries a high mortality risk - up to half of people with hip fracture will die within 12 months.

    What is the recommended calcium intake for bone health?

    The National Health and Medical Research Council (NHMRC) of Australia recommends a daily intake of 1000mg dietary calcium for men and women up to the age of 50. The recommended calcium intake increases to 1300mg per day for women over the age of 50 and men over the age of 70. Women have a higher calcium requirement from 50 to 70 years of age than men due to the hormonal changes of menopause that place women at higher risk of osteoporosis than men.

    A large survey conducted in 2011 - 2012 showed than the average dietary intake for people over age 50 fell well short of the Recommended Dietary Intake (RDI) with an average intake of less than 800mg daily for both men and women.

    Should I use a calcium supplement?

    Appropriate levels of calcium intake can be achieved from the diet alone if a concerted effort is made to choose calcium rich food sources. The richest sources of calcium are dairy foods. People who don't eat much dairy should consider calcium supplements, especially if they are older as the benefits of supplementation increase with age.

    The 2011 - 2012 National Nutrition and Physical Activity Survey conducted by the Australian Bureau of Statistics found that nearly three quarters of women and half of all men did not meet their Estimated Average Requirement (EAR) for daily intake of Calcium.

    The peak body for General Practitioners in Australia, the RACGP, recommends that calcium supplements should not be used routinely by 'non-institutionalised elderly people' because the benefit is low in terms of bone health outside this population. However, it is known that use of calcium and vitamin D supplements in combination is effective at reducing fracture risk in those who are deficient.

    Side effects and potential harms of calcium supplementation

    Taking excessive amounts of calcium supplements can increase the risk of developing kidney stones. However, because calcium absorption decreases proportionately with intake, adding 1000mg to a typical western diet will only increase urine calcium by about 60mg and the risk of developing kidney stones with supplements is therefore considered negligible.

    Which calcium supplements are best?

    Calcium citrate supplements can be safer and better absorbed, whereas calcium carbonate absorption is largely dependent on the amount of acid in the stomach and can be affected by meal consumption.

    References:

    1. Nutrient Reference Values for Australia and New Zealand: Calcium. Available from: https://www.nrv.gov.au/nutrients/calcium

    2. RACGP: Calcium and Vitamin D supplementation. Available from: https://www.racgp.org.au/clinical-resources/

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    What It Actually Does

    Ashwagandha is classified as an adaptogen - a substance that helps the body adapt to physical and psychological stress. But that description undersells the specificity of the evidence.

    In peer-reviewed clinical trials, ashwagandha root extract has been shown to:

    01

    Reduce serum cortisol levels significantly in adults under chronic stress

    02

    Support testosterone levels and muscle recovery in resistance-trained adults

    03

    Improve subjective measures of stress, anxiety, and wellbeing

    04

    Improve subjective measures of stress, anxiety, and wellbeing

    05

    Improve sleep quality and reduce time to sleep onset

    Why The Form Matters

    Here is where most supplement labels become misleading.
    The clinical trials that produced the evidence above didn't use generic ashwagandha root powder. They used standardised, patented extracts - specifically KSM-66® and Sensoril®, both of which are produced from roots using proprietary extraction methods that concentrate the active withanolides to a consistent, clinically meaningful level.
    Generic ashwagandha powder can contain anywhere from 1% to 8% withanolides. KSM-66® is standardised to a minimum of 5% withanolides with a full-spectrum root extract, which means it retains the natural balance of the plant's compounds rather than isolating one component.
    When you buy a supplement that says "ashwagandha" without specifying the extract form, you have no way of knowing whether it contains enough active compounds to do anything at all.
    At Arise, we use KSM-66® in every formula that contains ashwagandha. It's more expensive. It's worth it.

    Third-party Testing

    Supplements are not regulated the same way pharmaceuticals are. In most markets, a supplement company can put almost anything in a capsule and make almost any claim about it, as long as they don't claim to treat a specific disease.
    This is why third-party testing matters. It means an independent laboratory - one with no financial relationship to the supplement company - has tested the product to verify that:

    1. The ingredients listed are actually present
    2. They're present at the stated concentrations
    3. The product doesn't contain contaminants, heavy metals, or undisclosed substances

    Look for: NSF Certified for Sport, Informed Sport, or USP Verified certification on any supplement you take. These are the most rigorous third-party standards available.
    Every Arise formula is third-party tested before it reaches you. The results are available on request.

    The Honest Bottom Line

    Ashwagandha works. The evidence is genuinely strong. But the quality of the extract determines the quality of the outcome — and most of what's available on the market doesn't use the forms that the clinical research actually studied.
    Read the label. Ask for the extract form. Expect a specific answer.