Why Calcium is so Crucial for Bones
Calcium are the primary minerals that cause our teeth and bones to become hard. Body stores approximately 99% of calcium in bones. If we don't consume a sufficient amount, the body begin removing calcium from bones in order to maintain blood level normal. Bones grow weak and thin with time, which is osteoporosis.
Causes of Calcium Deficiency in Pakistan
- Less milk or milk products in diet
- Fast foods and carbonated beverages that reduce absorption
- Low exposure to sunlight (vitamin D is required to absorb calcium)
- Women post-menopause require more calcium but mostly are unaware
That is why doctors advise to concentrate on diet first (milk, yogurt, cheese, leafy vegetables, almonds, sesame seeds). Nevertheless, if your food intake is low, calcium tablets can make up for it.
Benefits of Calcium Tablets
Some of the most important calcium benefits to bones and health are:
- Help develop stronger bones and teeth, particularly in children and adolescents.
- Support bone mass in adults and inhibit loss of bone in seniors.
- Decrease the risk of fractures among the elderly.
- Facilitate muscle contraction and nerve transmission.
- Can enhance oral health as the teeth remain solid.
- According to some research, adequate calcium can help prevent colon issues.
But remember, calcium is most effective with vit D. So find supplements containing vit D or sunbath for 15–20 minutes daily.
Best Calcium Tablets for Bones in Pakistan
The market is flooded with local and international products. Some popular names are:
- Cvd Plus
- Shelcal 500
- Osnate-D
- Calcee 500
- Osteocare (liquid and tablet)
- Ca-C 1000 (effervescent)
All these are readily available in medical shops and online pharmacies. While selecting, refer:
- Quantity of elemental calcium (most often 500 mg or 600 mg per tablet)
- If it has vitamin D3 or magnesium (well absorbed)
- Reputation of the brand and expiry date
Don't take the cheapest or the most costly. Quality and right dosage are more important than fancy packaging.
Calcium Supplements Price in Pakistan
Prices vary according to brand, import tax, and whether you purchase single strip or entire bottle. As of 2025, a standard pack of 30 tablets would cost between Rs. 350 to Rs. 950.
Effervescent calcium (the ones you drop into water) such as Ca-C 1000 can be bit on the expensive side, about Rs. 25–35 per tablet but they are tasty and get digested easily.
Generic local brands are costlier but always ensure they are registered and approved by DRAP (Drug Regulatory Authority of Pakistan). Taking few extra rupees on a reliable brand is better than taking the risk of copyright product.
Dosage Guide: How Much Calcium Per Day
Daily need varies by age, gender, and health status. Here is a simple chart:
| Age Group | Daily Need (mg) |
| Children 4–8 yr | 800 |
| Teens 9–18 yr | 1300 |
| Adults 19–50 | 1000 |
| Men 51–70 | 1000 |
| Women 51+ & Men 71+ | 1200 |
| Pregnant / lactating | 1000–1300 |
If you only take calcium from supplements, don't exceed 500–600 mg in a single dose because body can't process too much at a time. Break the tablets morning and evening. Drink sufficient water too, as calcium sometimes causes constipation or slight stomach discomfort.
Tips to Enhance Calcium Absorption
Even best tablet won't be effective if your body don't absorb it properly. Some small tips:
- Take calcium after meals for improved absorption.
- Pair with vitamin D (sunlight or D3 capsules).
- Don't have too much caffeine or soft drinks; they interfere with calcium.
- Add protein and magnesium containing foods like nuts, fish, beans.
- Take daily walk or weight bearing exercise to make bones strong.
Who Should Use Calcium Tablets
- Children and adolescents with low consumption of dairy products
- Women above 30, particularly post menopause
- Men over 50 with osteoporosis
- Expectant and lactating mothers (as doctor advise)
- Individuals on steroids or thyroid medication (they can lose calcium quickly)
However, not everyone must supplement. If you get plenty of sun and eat balanced diet, you may be okay without taking pills.
Possible Side Effects
As a general rule, calcium is not harmful when taken in proper amount. However, taking very high levels (more than 2000 mg per day) over long period of time will cause issues such as:
- Kidney stones
- Stomach bloating or gas
- Constipation
- Interference with zinc or iron absorption
That's why always take dose on pack or as doctor recommend.
Natural Sources vs Supplements
Most of us have asked whether tablets are superior to food. Fact is, food sources are always preferred because they provide additional nutrients along with calcium. Milk, curds, paneer, green leafy veggies, small fish with bones, dry figs – all these are excellent. Tablets will be beneficial only when you cannot fulfill need by diet or are having deficiency diagnosed by physician.
Final Words
Bone strength is an investment for entire life. Bones get weak gradually, and they do not happen overnight; we forget calcium and vitamin D. By taking good care of calcium rich diet, safe sunlight, regular exercise, and proper calcium tablets dosage, you can maintain strong skeleton.
Whenever you are about to initiate supplement, verify your need, compare price of calcium supplements in Pakistan, read label attentively, and if unsure consult a physician or pharmacist.
Don't forget, calcium itself is not magical. Use it along with good food, exercise, and healthy lifestyle so that you can walk, run, even go upstairs comfortably even in old age.