Tips for Healthy Supplementation with Calcium

Calcium is a crucial nutrient for healthy bones and teeth. It also works in your body to maintain proper blood pressure and heart beat. While many people get sufficient amounts of calcium from diet, it is possible to be deficient in this mineral. Supplementation may be necessary.

The minimum recommended daily amount of calcium for most adults is 1000 mg up to the age of 50, and 1200 mg for those over 50.

If you are considering taking calcium supplements, following are some helpful tips:

•  In order to determine how much calcium you should take in supplement form, subtract the amount you get in your diet from the RDA, as too much calcium can be detrimental. It is best to not exceed 2500 mg per day, as higher doses have been known to cause kidney stones and other problems.
•  When reading the supplement label, look for the term "elemental calcium". This tells you how much available calcium is in the supplement. It is sometimes listed in the "nutrition facts" and should be in milligrams (mg) per serving.
•  Calcium comes in different forms, including calcium carbonate, calcium citrate, calcium lactate and calcium gluconate. You will get the most calcium per does from calcium carbonate, and the least from calcium gluconate and calcium lactate.
•  Calcium carbonate (which is the form found in most supplements) should be taken after meals for optimum absorption.
•  Many calcium supplements are combined with vitamin D. Don’t choose a supplement with vitamin D unless you also need additional vitamin D.
•  Choose calcium citrate if you have gastrointestinal problems such as acid reflux or indigestion and are taking acid blockers.
•  If you are taking an iron supplement, do not take it at the same time as your calcium supplement, as they can interfere with each other’s absorption in the body. Take them at least 2 hours apart so that both are properly absorbed.
•  Calcium can interfere with some antibiotics, such as tetracycline. Allow at least 2 hours before or after you take the antibiotic and the time you take your calcium.
•  Avoid taking calcium in the form of oyster shell, dolomite, or bone meal. These forms of calcium may have potentially harmful metals or lead in them.

•  Always look for the USP stamp on the supplement label. This ensures that your calcium supplement does not contain harmful substances, such as lead, and meets standards of quality, content and purity as well.