Calcium supplements
Calcium supplements are used by people to increase their intake of calcium, a mineral the body needs to make bones and teeth.
When you are choosing a calcium supplement, it is important to know the amount of elemental calcium in the recommended dose. Elemental calcium is the amount of calcium that is actually used by the body. Consumers are advised to look at the amount of elemental calcium in each tablet in a supplement, as opposed to the strength of each tablet, which includes other substances.
Types of calcium supplements include:
- Calcium carbonate, which is 40% elemental calcium.
- Calcium citrate, which is 21% elemental calcium. While lower in elemental calcium than calcium carbonate, calcium citrate is easier to digest and does not cause constipation as much as do other types of calcium supplements.
- Calcium gluconate and calcium lactate, which contain a low amount of elemental calcium.
A person who takes calcium supplements should drink plenty of water and take other steps to avoid constipation.
Coral, bonemeal, oyster shell, and dolomite contain calcium naturally but may also contain heavy metals, particularly lead.
Taking calcium supplements
The amount of calcium you need changes as you age. If you think you may need to take supplements to get enough calcium, talk to your doctor.
You can get calcium supplements at most grocery stores and drugstores. Here are some things to think about when choosing and taking calcium supplements.
- Pay attention to the amount of elemental calcium in the recommended dose.
Elemental calcium is the amount of calcium that is actually used by the body. Types of calcium supplements include:
- Calcium carbonate. It is 40% elemental calcium.
- Calcium citrate. This is 21% elemental calcium.
- Calcium gluconate and calcium lactate. These have a low amount of elemental calcium.
- Think about which type of supplement might be best for you.
- Calcium carbonate has more elemental calcium than calcium citrate. But calcium citrate is easier to digest and does not cause constipation as much as calcium carbonate does.
- Calcium carbonate is best absorbed when it is taken with food. Calcium citrate can be absorbed well with or without food.
- Get the right amount of calcium.
- The amount of calcium that you need to take depends on your age, your health, and how much calcium you get from the foods you eat.
- Ask your doctor what is right for you. Be careful not to take more than you need.
- Take calcium over the course of the day.
- This can reduce stomach upset and helps your body absorb the calcium better.
- Try not to take more than 500 milligrams (mg) of a calcium supplement at a time.
Who may not get enough calcium and vitamin D?
Most people get enough calcium and vitamin D. Girls ages 9 to 18 may need calcium supplements to get their daily recommended amount. You are more likely to need vitamin D supplements if you have dark skin, are older than 65, have a digestive problem, or have liver or kidney disease.
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