While food is the best source of calcium, supplements are another
option. But it matters what type of calcium you take and how you take
it.
- Calcium citrate is a highly absorb able calcium compound. Calcium citrate can be taken at any time,
but absorption is best when taken with a meal.
- Calcium ascorbate and calcium carbonate are not as easily absorbed as calcium citrate. Absorption is better when taken with food or soon after a meal.
Be smart about calcium supplements
- Don’t take more than 500 mg at a time.
Your body can only absorb a limited amount of calcium at one time, so
it is best to consume calcium in small doses throughout the day.
- Take your calcium supplement with food.
All supplemental forms of calcium are best absorbed when taken with
food. If it’s not possible to take your supplement with food, choose
calcium citrate.
- Purity is important.
It’s best to choose calcium supplements with labels that state
"purified" or, if you’re in the U.S., have the USP (United States
Pharmacopeia) symbol. Avoid supplements made from unrefined oyster
shell, bone meal, or dolomite that don't have the USP symbol
because they may contain high levels of lead or other toxic metals.
- Be aware of side effects. Some
people do not tolerate calcium supplements as well as others and
experience side effects such as acid rebound, gas, and constipation. For
acid rebound, switch from calcium carbonate to calcium citrate. For gas
or constipation, try increasing your intake of fluids and high-fiber
foods.
- Check for possible drug interactions.
Calcium supplements can interfere with other medications and vitamins
you’re taking. Talk with your doctor or pharmacist about possible
interactions. Any medications that you take on an empty stomach should
NOT be taken with calcium.
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