Calcium and Other Vitamins and Minerals

The information provided by Advanced Healthcare for Women and E. Daniel Biggerstaff, III, M.D. is for informational purposes only. As each woman is unique, do not rely on this information for diagnosis and treatment. We cannot guarantee the accuracy of the content and advise that you see a qualified Health Care Professional for individual needs and care.

The best source for vitamins and minerals is not from a pill but from a well-balanced diet. However, it does make sense to supplement what you get in your diet in certain cases. For more in depth information on vitamins and minerals, see Vitamins and Minerals for Women in Patient Health Information.

Weight-bearing exercise, adequate estrogen, and calcium (1200 mgs per day) are all needed by women to build and maintain strong bones and reduce osteoporosis. Along with dairy products, foods high in calcium include broccoli and leafy greens such as kale, turnip greens, and collard and mustard greens. Calcium-fortified orange juice is another good source of non-pill calcium. If you do not get enough calcium from dairy products and foods, supplements are available in many forms. The best one for good absorption is calcium carbonate but there may be problems with this or any form dissolving in your gastrointestinal tract. If you use a supplement, test the calcium you have chosen by dropping a tablet in some vinegar. If it does not dissolve within 30 minutes with a little stirring, you do not have an effective product - it did not dissolve in the vinegar and will not dissolve in your stomach. Three tablets containing 1000 mgs of calcium carbonate each, one taken at two meals and one at bedtime, supply 1200 mgs of elemental calcium per day. Absorption of the calcium is improved when the tablet also contains 5 m gms (200 IU) of vitamin D. To increase your calcium intake without pills, mix two-thirds of a cup of non-fat dry milk into one cup of skim milk - this contains 900 mgs of calcium.

Supplement vitamins and minerals when necessary. The right vitamins and minerals may reduce the chance of heart attack, cancer, birth defects, and even fragile bones (as discussed above). It is difficult for most women to get enough of these vital substances in their diets. Supplements are appropriate for most women. Some of the most important vitamins and minerals (in addition to calcium) include: vitamin C, vitamin E, and folic acid.

Vitamin C (500-2,000 milligrams per day) is an antioxidant that may help deter the damaging effects of free-radical molecules, which damage cells in our body and can result in cancer and heart disease. A recent medical study (Circulation 95:1107-1113, 1996) showed 2,000 mg of vitamin C improves dilation of arteries and may reduce the chance of heart attack. Moderate doses of vitamin C seem to boost our immune system to lessen the symptoms of colds and other viral illnesses.

Another antioxidant, Vitamin E (400 international units of the natural form, alpha-tocopherol, per day), also seems to help prevent heart disease and certain cancers. Some researchers advise caution since one study showed large amounts of vitamin E may slightly increase the risk of stroke when taken in conjunction with blood thinning medications.

Folic acid (400 micrograms per day) is a B vitamin that helps prevent certain birth defects and may also help fight heart disease by clearing the blood of homocysteine, a substance that can damage arteries.