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Frequently Asked Questions
How much calcium intake is recommended per day?
To ensure adequate levels of calcium are present in the blood without drawing from the bones, individuals must consume 1000-1500mg daily. This can pose challenges for those that are lactose intolerant, have specific dietary requirements and/or underlying conditions that serve as an obstacle to calcium absorption.
How do vitamin D and vitamin K help absorb calcium?
Deficiencies in vitamin D have been linked to increased vulnerability in muscle and bone related conditions, such as increasing one’s risk of osteopenia, precipitating and exacerbating osteoporosis, and increasing muscle weakness. This is because vitamin D plays a synergistic role in supporting the absorption of calcium. Similarly, vitamin K – also a fat-soluble – is intricately involved in a positive feedback loop with vitamin D, whereby vitamin D promotes the production of Vitamin K dependent proteins.
What are some of the impacts of calcium deficiency?
Along with the formation and maintenance of bones and teeth, Calcium is required to maintain normal heart rhythm, muscle contractions, nervous system transmission and is necessary for blood to clot adequately. Your body precisely controls the level of Calcium in the cells and blood to ensure a steady level of calcium. If you do not consume enough calcium, it is then mobilised out of the bones – which weakens them and can lead to osteoporosis.
What’s the best form of calcium for absorption?
Calcium citrate is one of the most readily absorbed, and well tolerated forms of calcium. Another popular type of calcium, calcium carbonate contains higher amounts of elemental calcium, but requires stomach acid for absorption and must be taken with food. This is both inconvenient, particularly for athletes with specific feeding schedules, and can often cause gastrointestinal upset, such as mild constipation or feeling bloated.
When's the best time to take calcium for performance outcomes?
Calcium reduces the effectiveness of magnesium, so for optimal results, it’s recommended to take this in the morning or during the day with a meal. Studies have shown that caffeine slightly reduces calcium absorption, so timing is best 1-2 hours away from coffee intake.
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Bones are starting to feeling much nicer and no more shin splints