Category: General

Whey protein is a high-quality, complete protein derived from the liquid by-product of cheese production. Rich in all essential amino acids, it is widely used to support muscle growth, recovery, and weight management.

While most healthy adults can safely use whey protein in moderation, some people should be cautious. If you have a milk allergy or severe lactose intolerance, you should avoid it. Whey protein can also cause acne flare-ups in sensitive individuals.

Additionally, those with kidney disease or compromised liver function should consult a doctor before use, as high protein intake may worsen these conditions.

Before starting any new supplement—especially if you have any health conditions—consult a doctor or registered dietitian to make the healthiest choice possible.

Dr. Tittu Oommen, MD, DM

Creatine is usually available as creatine monohydrate; however, other preparations like hydrochloride, citrate, malleate, pyruvate, or orotate are available. Some companies sell micronised creatine, dispersible tablets and Creatine ethyl ester (CEE). None of these have been found to be superior to creatine monohydrate.

Creatine at 3-5 grams per day is considered safe for use over long periods.

While starting, sometimes athletes use 20-25 g/day in 3-5 divided doses for 5-7 days and then settle at 3-5 g daily.

However, people with the following illnesses should get a medical opinion prior to using creatine.

1. Kidney Diseases
2. Liver Diseases
3. Psychiatric Diseases
4. Parkinsonism

Dr. Mathew John MD, DM

Creatine is a commonly used supplement. The most widely studied form is creatine monohydrate. This increases the phosphocreatine in the muscle and helps replenish ATP, the energy currency of the muscle. Creatine has effects on the brain energy and can improve performance. It helps to improve muscle mass and increase sprint performance in athletes.

In healthy people, at recommended doses, it does not affect kidney function or liver function. In fact, creatine has been used to prevent muscle loss in people with cirrhosis and fatty liver disease. The creatine that is consumed is metabolised to creatinine and excreted via the kidneys. Hence, in healthy persons, it does not harm the kidneys or liver. However, in people with kidney disease, medical supervision should be sought if planning to use creatine. It is not studied in pregnancy.

Dr. Mathew John, MD, DM

The daily recommended calcium intake is about 1000-1200 mg for adults and 300-1050 mg for children. Making sure you get enough calcium is crucial for maintaining strong bones and overall health. Although dairy products are a well-known source of calcium, there are many other non-dairy options for people with lactose intolerance.

A variety of foods naturally contain or are fortified with calcium. Incorporating these into your diet can help you reach your daily goals.

Non-Dairy Foods High in Calcium

• Cereals : Several cereals are rich in calcium, with finger millet (Ragi) being particularly notable for its high calcium content. Other options include fortified cereals, oats, and certain types of granola.

• Pulses and Legumes : White beans, chickpeas, and other varieties of lentils are good sources of calcium.

• Leafy greens: Certain dark green vegetables are great sources of calcium. Kale, collard greens (avoid spinach—calcium isn’t well absorbed).

• Cruciferous vegetables : Broccoli, turnip greens.

• Tofu (calcium-set): Tofu can be an excellent source of calcium, but the amount varies widely depending on the brand and how it was processed. Look for tofu that is “calcium-set” or “made with calcium sulfate.”

• Fortified foods:

o Plant-based milks (almond, soy, oat) with added calcium.
o Orange juice, cereals, or energy bars fortified with calcium.

• Canned fish with bones : Sardines, salmon (bones are edible and high in calcium). They also provide vitamin D, which is crucial for calcium absorption.

• Nuts & seeds : Many seeds are nutritional powerhouses. A single tablespoon of sesame seeds or chia seeds can add a significant amount of calcium to your diet. Almonds, chia seeds, sesame seeds (and tahini).

• Dried Figs : A handful of dried figs can provide a decent amount of calcium and make a great snack.

Some people with lactose intolerance can still consume certain dairy products without discomfort, as the amount of lactose can vary.

• Hard, Aged Cheeses : Hard cheeses like Swiss, Parmesan, and Cheddar contain very little lactose and may be tolerated in small amounts.

• Lactose-Free Dairy Products : Many grocery stores offer lactose-free versions of milk, yogurt, and other dairy products, for example, Amul lactose-free milk. These products have the lactase enzyme added to break down the lactose, making them easy to digest.

Vitamin D significantly enhances calcium absorption. To make sure you’re absorbing the calcium you consume, be sure also to get enough Vitamin D.

Mrs. Sreekutty S, Msc

Calcium is a mineral that is necessary for building bones and keeping them healthy, enables our blood to clot, our muscles to contract, and our heart to beat. About 99% of the calcium in our bodies is in our bones and teeth. Our body cannot produce its own calcium .Moreover we lose calcium through our skin, sweat, nails, hair, urine and faeces. That’s why it’s important to get enough calcium from the food we eat. When we don’t get enough calcium our body needs, it is taken from our bones. This imbalance causes weaker and fragile bones.

Daily requirement of calcium

1. Teenage children-1300mg/day

2.Men and women aged 20-50years -1000mg/d

3.Women aged upto 50years -1000mg/d

4. Age 51-70yrs-1200mg/d

Dairy products, such as milk, yogurt, and cheese are high in calcium. But to meet our daily requirements we need supplements. Calcium supplements are available without a prescription in a wide range of preparations (including chewable tablets, gummy preparations, powders and liquid) and in varying amounts and sizes. The best supplement is the one that meets your needs for tolerability, convenience, cost, and availability.

There are two main types of calcium supplements:

1 . Calcium carbonate : Requires stomach acid to be absorbed properly. Best taken with meals.

2.Calcium citrate : This can be absorbed well with or without food, making it ideal for people with lower stomach acid, especially older adults.

Your body can only absorb about 500–600 mg of calcium at a time. If your daily requirement is higher, it should be split into two or more doses throughout the day. For example, if you take 1,000 mg daily, take 500 mg with breakfast and another 500 mg with dinner. This ensures the body has the opportunity to absorb it effectively without waste.

If you take supplements with morning coffee or tea, that may reduce calcium absorption. Caffeine and tannins—found in coffee and tea—interfere with how calcium is processed in the body.

To maximize absorption :

1. Avoid taking calcium within 1 to 2 hours of drinking caffeinated beverages.

2.Use water or non-caffeinated juice to swallow your supplement.

3.Avoid taking calcium at the same time as iron supplements, which compete for absorption.

These small adjustments in routine can significantly improve your supplement’s effectiveness.

Calcium doesn’t work alone. It needs vitamin D to be absorbed into the bloodstream effectively. Without enough vitamin D, your body will struggle to use the calcium you consume, no matter the dosage.

You can get vitamin D from:

1.Sunlight exposure

2.Fatty fish, egg yolks, and fortified dairy

3.Supplements (often combined with calcium)

Most adults need 600 to 800 IU of vitamin D daily. If your calcium supplement does not include vitamin D, consider whether you’re getting enough from your diet and lifestyle. This synergy between calcium and vitamin D is non-negotiable for healthy bones and teeth. Hence take Calcium supplements as advised by the doctor at the appropriate time and dosage.

Dr. Deepa G, MHSc (Diab), Dip (Diab)

Current guidelines generally advise a daily intake of 1,200 mg of calcium following menopause; however, supplementation is recommended only when dietary sources are insufficient.

• Routine supplementation is not necessary for all postmenopausal women. Individuals who consume adequate amounts of dairy products, leafy greens, or fortified foods may not require additional supplements.

• Evidence supporting supplements for fracture prevention is limited; obtaining calcium through dietary sources is preferable whenever possible.

• Supplements may be appropriate for individuals with low dietary intake or diagnosed osteoporosis. Consultation with a healthcare provider is advised prior to initiation, as excessive doses may be hazardous.

• It is important to combine calcium with vitamin D to optimise absorption and support bone health.

Summary : Prioritize calcium-rich foods; consider calcium supplementation only if advised by your healthcare provider or if dietary intake is inadequate.

Dr. Tittu Oommen, MD, DM

The best type of calcium supplement depends on your individual needs.

Here’s a brief description of the main types:

1. Calcium Citrate

o Best for : People with low stomach acid, older adults, or those taking acid-reducing medications.

o Advantage : Easily absorbed with or without food.

o Disadvantage : Usually more expensive; lower calcium content per pill.

2. Calcium Carbonate

o Best for : Those with normal digestion.

o Advantage : Affordable, high calcium content per pill.

o Disadvantage : Requires stomach acid to absorb—should be taken with food; may cause gas or constipation.

3. Calcium Lactate/Calcium Gluconate

o Best for : Less common, used in certain medical settings.

o Advantage : Gentle on the stomach.

o Disadvantage : Lower calcium content, may require more pills.

Tip : Always check for vitamin D in the supplement, as it helps your body absorb calcium more efficiently.

Mrs. Anila Nisha, D Pharm

Calcium is an essential mineral for our body. While most of the calcium (99%) is stored in the bones and teeth, only about 1% is found in the blood. A blood calcium test shows how much calcium is in your blood, but it doesn’t always reflect your overall calcium status or bone health.

🔹 High blood calcium usually means too much parathyroid hormone, vitamin D, or related substances, which draw calcium from your bones or increase absorption from your diet.

🔹 Low blood calcium may indicate a deficiency of parathyroid hormone or vitamin D, or that their effects on bones and the digestive system are not working properly.

🔹 Normal blood calcium simply means your body is keeping a balance between calcium coming into your blood (from bones and foods) and being removed by the kidneys.

How to know if you have enough calcium?

1. Make sure your diet contains enough calcium – a dietician can help you with this.

2. A 24-hour urine calcium test – low levels often mean you are not getting enough calcium.

3. Check your bone and kidney health.

4. Keep your Vitamin D levels adequate.

5. Ensure good kidney function and normal phosphorus levels.

Simply checking blood calcium isn’t enough to fully assess calcium status.

If you suspect a calcium deficiency, it’s best to consult an endocrinologist.

Mrs. Manju M.J, Msc

Calcium is an essential element that plays an important role in skeletal mineralization. It is essential for several physiological processes including muscle contractions, nerve functioning, blood clotting and release of some hormones. Bones are the main storage site of calcium in the body.

Our body cannot make calcium. The body only gets the calcium it needs through the food you eat, or from supplements. If you do not get enough calcium in your diet, or if your body does not absorb enough calcium, your bones can get weak or will not grow properly. Bones are constantly being remodelled with old bone being resorbed and new bone being formed. Bone density refers to how much calcium and other minerals are present in a section of your bone. Bone density is highest between ages 25 and 35. It goes down as you get older. This can result in brittle, fragile bones that can break easily, even without a fall or other injury, which is termed as osteoporosis.

Post-menopausal ladies and those on immunosuppressant drugs are prone to osteoporosis.

The digestive system normally absorbs only 15% to 20% of the calcium taken in your diet. Vitamin D is the hormone that helps the gut absorb more calcium. Many older adults have low calcium intake in the diet (mainly in milk, cheese, and yogurt) . Vitamin D levels may also be low which can make gut calcium absorption low. Because of this, as you age, your body still needs calcium to keep your bones dense and strong. Recommendation is to take 1,200 milligrams of calcium and 800 to 1,000 international units of vitamin D a day.

Follow a diet that provides the proper amount of calcium, vitamin D, and protein. These nutrients will not completely stop bone loss, but they will help ensure that your body has the materials it needs to build bones. Remaining fit and active can also protect bones and keep them stronger. Avoiding smoking also protects bones and keeps them stronger.

Dr. Deepa G, MHSc (Diab), Dip (Diab)

Calcium is one of the most important minerals for growing children. It plays a crucial role in building strong bones and teeth, supporting muscle function, and helping the heart and nerves work properly.

Recommended Calcium Intake for children : –
As per Indian Guidelines (ICMR):
Age Group Daily Calcium Needed
1–3 years 500 mg
4–6 years 550 mg
7–9 years 650 mg
10–12 years 850 mg
13–17 years 1000 mg

To help children meet their daily calcium requirements, it’s essential to incorporate calcium-rich foods into their regular meals. Calcium is found in many foods—both animal- and plant-based—making it easy to add to any diet, including vegetarian and vegan options.

Dairy Foods (Great sources)
Milk
Curd (yogurt)
Cheese or paneer
Buttermilk

Plant-Based & Indian Foods
Ragi (finger millet)
Amaranth leaves
Soybeans and tofu
Almonds
Sesame seeds
Dried figs

Fortified Foods
Fortified plant milk (soy, almond)
Fortified cereals and flour

Calcium is a key nutrient that supports your child’s growth and bone development. By including a variety of calcium-rich foods—like dairy products, leafy greens, nuts, and fortified items—you can easily meet their daily needs. Start early, offer balanced meals, and make healthy eating a habit. Strong bones today mean a healthier tomorrow.

Mrs. Revathy V.K, Msc