There are many types of calcium supplements, including calcium
carbonate, calcium citrate, calcium gluconate, and others. Calcium exists
as a compound, bound to something else, that's why it is found in these
forms.
The most important thing to look for when choosing a calcium supplement
is the amount of elemental calcium the supplement contains. Depending
on the manufacturer, the amount of elemental calcium may be listed
directly on the label, or the weight may be listed on the calcium tablet
itself.
Another way to check for the amount of elemental calcium the
supplement contains is by looking at the recommended daily
allowance (RDA). The RDA for most individuals is 1000 milligrams (mg) of
calcium per day (this varies by age, gender, and special situations,
including pregnancy). If the bottle states a tablet contains 40% of the
RDA of calcium, then it contains 400 mg of elemental calcium
Calcium Carbonate
Contains the highest concentration of elemental calcium at 40% by
weight
Tablets are often smaller and fewer are needed to meet the RDA
Shouldn't be taken on an empty stomach or if you have low
stomach acid
Can cause bloating or constipation
Tends to be the least expensive
Possible side effects include: nausea/vomiting, belching, dry mouth,
increased urination, metallic taste, fatigue, bone pain
Calcium Citrate
Contains the second highest concentration of elemental calcium at
21% by weight
Tablets are often bigger and more are needed to meet the RDA
Absorbs well when taken without food and is good for people on
antacids
Doesn't constipate and is better for people with digestive issues
Can be more expensive
Possible side effects include: nausea/vomiting, belching, low blood
pressure, headache, increased urination, loss of appetite, fatigue
Most people do not experience side effects when taking the RDA for
calcium supplements. Contact your healthcare provider if side effects are
severe or do not go away, as this could mean you have too much calcium
in your system.
Although rare, allergic reactions can occur. Seek medical attention if you
develop symptoms of an allergic reaction, such as a rash or hives; wheezing; difficulty breathing, swallowing, or talking; tightness in your
chest; or swelling of the face, mouth, throat, or lips.
How to Take Calcium Supplements
There are limits on how much calcium your body can absorb at once, and
other foods and medications can impact calcium absorption. Here are
some tips on taking your calcium to maximize its benefits:
Meals: Different types of calcium vary in whether they're absorbed
best with or without food. Calcium carbonate should be taken with
meals. Calcium citrate should be taken on an empty stomach. 3
Medications: Calcium should not be taken with certain
medications, including antibiotics, iron supplements, high blood
pressure medications, and others. Calcium can bind to these
medications and diminish their absorption.« Check with your
pharmacist about medication interactions.
Vitamin D: Calcium is best absorbed when taken with vitamin D.
Many supplements are produced with both calcium and vitamin D
included.s
Dose: Calcium should be taken in divided doses, rather than all at
once. Separate doses into twice or three times daily for optimal
absorption.6
How to Choose the Supplement for You
While you should avoid oyster shell calcium, there are positives and
negatives to both calcium carbonate and calcium citrate. Read the
recommendations for when a supplement you are considering should be
taken, and consider if that fits into a reasonable schedule for you. Look at
the amount of elemental calcium contained in the supplement to ensure
you would be consuming an adequate dose.
#Calcium #Diet #food
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