Side effects of calcium pills – info for vegans

First and foremost: your body must be able to absorb calcium from food for it to be utilized in the body. However, the most sources of bioavailable calcium are of the animal origin. Due to the fact that calcium is a mineral of vital importance, vegans often take calcium pills. The absorption of calcium from most commonly used dietary supplements is very similar. This is contrary to what many calcium supplement manufacturers claim in their promotional materials.

The forms that are taken by mouth include calcium carbonate, calcium acetate, calcium citrate, calcium gluconate, calcium lactate and calcium phosphate.

A regular 500mg calcium supplement tablet with vitamin D is made from:

• calcium carbonate
• maltodextrin – a digestible polysaccharide (sugar actually) which is moderately sweet and commonly used for the production of soft drinks and candy
• mineral oil – a mineral oil from a mineral source, particularly a distillate of petroleum, which is not approved in food products in many countries, and incidental amounts in foods are carefully regulated; it is typically used for the glossy effect it produces, and to prevent the candy pieces from adhering to each other.
• hypromellose – an emulsifier, thickening and suspending agent, and an alternative to animal gelatin
• glycerin – a non-toxic soluble in water substance from lipids that is widely used in the food industry as a sweetener and in pharmaceutical formulations
• cholecalciferol – one of the five forms of vitamin D
• polyethylene glycol – a polyether compound with many applications from industrial manufacturing to medicine
• carnauba wax – a wax of the palm leaves

Calcium supplements might help you meet your calcium requirements. Or might do you more bad than good. Let’s see.

General side effects can include: constipation, upset stomach, nausea, loss of appetite, unusual weight loss, mood changes, bone or muscle pain, headache, increased thirst and urination, unusual tiredness and weakness.

• Calcium and phosphate have to be in balance in the body: too much calcium can throw this balance off and cause harm.
• Under-active thyroid gland: If a person under thyroid hormone replacement treatment, calcium can interfere with it and cause harm.
• High calcium blood level (hypercalcemia): People having this health condition should avoid calcium supplements.
• Kidney conditions: Calcium supplementation can increase the risk of having too much calcium in the blood in people with poor kidney function.
• Smoking: People who smoke absorb less calcium than non-smokers.
• Heart attack risk: It’s not sure fact, but there may be a link between calcium supplements and heart disease.
• Excess of calcium from supplements, fortified food and high-calcium diets, can cause milk-alkali syndrome, which has serious toxicity and can be fatal. Some studies suggest a correlation between high calcium intake (2000mg per day, which is equivalent to six or more glasses of milk per day) and prostate cancer.

Vegans are advised to eat three servings a day of a high-calcium food. Just to remind you that the well-absorbed calcium sources for vegans are: seaweeds (such as wakame) calcium-fortified soy milk and juice, calcium-set tofu, soybeans, almonds or hazelnuts, broccoli, collards, Chinese cabbage, kale, and green leafy vegetables (such as rocket, kale, bok choy, mustard greens and parsley). Do not forget that spinach is not a good source of calcium because calcium is bound to oxalates and therefore poorly absorbed. Also, make sure you consume enough vitamin D, which is needed for calcium absorption.

To take calcium supplement pills or not to take – that is the question.