How to Take Calcium Supplements

More is Not Better

I’ll encounter folks sometimes who take the ‘more is better’ approach to almost any supplement.  That’s a bad practice, but especially bad with calcium.

Most experts recommend not going over 2500mg a day of elemental calcium.  Doing so could put you at greater risk for kidney stone formation and other kidney complications.  Also, I believe that it may put you at risk for other complications especially if you have joint problems as your body may deposit extra calcium on your joints.

For calcium the % daily value is listed as 1,000mg of elemental calcium.  There are variations of this.  For example, pregnant woman and the elderly require more.

So, before taking a calcium supplement try to guesstimate how much you are getting from your food.  Obviously, if you are eating the way I recommend you’ll be getting ample amounts and may not need to supplement.  But, if you find you need to supplement here are some points to keep in mind when choosing your supplement:

Do try and find a calcium supplement that has “USP” (United States Pharmacopoeia) or “CL” (ConsumerLab) abbreviation  on it.  In layman’s terms this means that particular calcium supplement has met voluntary standards for quality, purity and tablet disintegration.

In addition to that these abbreviations assure that the product contains no lead (or very low levels of lead) or other metals.  It is OK to have a little lead in there because calcium actually blocks lead absorption.

Other Points to Consider

• The abbreviations are also important because to be absorbed into your bloodstream calcium must dissolve in your stomach.  If you did happen to buy a supplement without the USP or CL label just throw a tablet in some vinegar (which is acidic and will replicate your stomach conditions).  If it dissolves in at least 1/2 hour then it’s OK.  If it doesn’t then you’ll want to look elsewhere.
• Make sure you check for interactions with any prescription medications you might be one right now.  As a safeguard try to take your calcium supplement 2 hours before or 1 hour after any other supplement or prescription medication.  A good example are the quinolone antibiotics like Levaquin® or Cipro®.  Calcium can ‘bind’ to these drugs and make them less effective.
• A lot has been made about having vitamin D in whatever calcium supplement you choose to increase its absorption.  That’s a bit of a marketing ploy.  Remember, vitamin D is primarily synthesized in your body from exposure to the suns UV rays.  Your body can store vitamin D to a point.  So, even if it is winter you likely still have some vitamin D so you may not need to supplement.If you do need vitamin D I would recommend a quality cod liver oil which also contains vitamin A – which your body needs more of when accessing vitamin D.This is one of the reasons why a healthy lifestyle is paramount.  There are so many interrelated pathways and so forth that just trying to pick off one mineral or vitamin or herb is hard to do and may even set you back farther.If you are truly concerned about your vitamin D intake, get your blood levels tested.
• Magnesium and phosphorous are also critical elements for calcium absorption.  And, while they might be touted as being contained in your particular calcium supplement I’d caution you from getting too carried away thinking you need them until you establish your bodies actual blood levels of these compounds.As with vitamin D above, you may be supplementing with something that you frankly don’t need.

Finding the Right Calcium Supplement

Calcium is an essential mineral in the makeup of our bones - 99% of the calcium in our bodies is stored in our bones and teeth. Obviously, one of the highest sources of calcium in our diet comes from dairy products (milk, cheese, eggs, yogurt). If the body doesn't get an adequate supply of calcium from our diet, it will pull the necessary calcium from the bones. Although it could seem that "borrowed" calcium from the bones could be replaced easily by the diet, it doesn't usually work that quickly, so getting the essential calcium needed daily is crucial. To compound matters are those who are at risk for not getting enough calcium because of certain lifestyle or dietary issues - i.e. lactose intolerant, vegan dieters, menopausal women, etc. Daily calcium supplements are a great alternative/addition to meet the requirements needed for the growth and strengthening of our bones.

Listed below is a dietary reference guide published by National Academy of Sciences Institute of Medicine.
(One serving of dairy products provides 300mg of calcium.)
0 - 6 months
210 milligrams/day
6 - 12 months
270 milligrams/day
1 - 3 years
500 milligrams/day
4 - 8 years
800 milligrams/day
9 - 18 years
1,300 milligrams/day
Adults 19 - 50 years
1,000 milligrams/day
Adults 51+ years
1,200 milligrams/day

In looking for a calcium supplement, it is important to look for the elemental calcium content on the label. This is the actual amount of calcium within the supplement. Also, there are other factors that determine how much calcium is absorbed - the conditions of the small intestine, the amount of Vitamin D in the body, along with the actual type of calcium supplement. Calcium Carbonate is the common type found in Tums, etc. (Coral Calcium is a popular supplement, but it essentially is a type of calcium carbonate.) Because it requires more stomach acid to absorb, it is usually suggested to take it after meals. Calcium Citrate does not require the extra stomach acid, so it can be taken at any time.

Supplements can come in pills, chewable tablets, even powders. Each has a different dissolution and absorption rate, so an individual can try different forms to find the one which works best for himself. Also, the body doesn't distinguish between calcium through food, or supplement, or even the "fortified" foods (i.e. OJ with extra calcium), so a combination of what works the best for each individual can be done. There is suggestion that taking a calcium supplement at bedtime could possibly stop bone loss that occurs overnight. The one caution in calcium intake would be not to consume more than 2500 mg of elemental calcium per day.

Types of Calcium Supplements

Often, the mere thought of “bulking up” can throw a professional hypochondriac into a full-blown tizzy, but when it comes to bones —- bulking up is a good thing! For women between the ages of 19 – 50, the average daily recommendation is 1,000 milligrams of calcium to maintain strong bones and head off osteoporosis. After the age of 51, it’s 1,200 milligrams.

It’s best to get your calcium through foods, like yogurt, milk, cottage cheese, some whole grain cereals and vegetables like broccoli. But if you decide to go the supplement route, there are many products to consider. Here are some “personal recs” to help you wade through all the confusing choices to find one that’s right for you.

CitracalAvailable at most drug stores

This calcium citrate supplement is usually well absorbed on an empty stomach and does not cause constipation. As we get older, our stomach acid often is reduced and in these cases, the citrate form is the better choice.

CaltrateAvailable at most drug stores

This is a calcium carbonate supplement, which should be taken with meals because it requires stomach acid to dissolve and absorb. It has the most calcium per pill so fewer pills are needed. Calcium carbonate can cause constipation so if that’s already a problem for you, stay away from this form of calcium.

Viactiv Soft Calcium ChewsAvailable at most drug stores

Viactiv Soft Calcium Chews are also a calcium carbonate so they should be taken with meals. Each chew has 500 mg of calcium so it should be taken twice a day. The added vitamin D helps boost calcium absorption. Viactiv comes in chocolate, caramel, raspberry and chocolate mint flavors.

Adora CalciumAvailable at Whole Foods  or www.adoracalcium.com
- Personal rec by Jodi L.

Is it a supplement or a decadent treat? If you have trouble remembering to take your meds, try this one! The dark chocolate is especially delicious and at 500 mg each, it’s recommended you take it twice a day – definitely something to look forward to!  Adora is also a calcium carbonate so it should be taken with meals.

All of these products are good for strengthening your bones, you just need to find the one that’s right for you.  We hope this product explanation was helpful!

How to Choose a Calcium Supplement

Calcium is essential for many functions in the body, including:

• regulating the heartbeat
• conducting nerve impulses
• stimulating hormone secretions
• clotting blood
• building and maintaining healthy bones.

Calcium is a mineral found in many foods. Getting enough of this nutrient is important because the human body cannot make it. Even after you are fully grown, adequate calcium intake is important because the body loses calcium every day through the skin, nails, hair, and sweat, as well as through urine and feces. This lost calcium must be replaced daily through the diet. Otherwise, the body takes calcium from the bones to perform other functions, which makes the bones weaker and more likely to break over time.

Experts recommend that adults get 1,000 to 1,300 mg (milligrams) of calcium each day. Although food is the best source of calcium, most Americans do not get enough of it from food sources. Calcium-fortified foods (such as orange juice, bread, cereals, and many others on grocery shelves) and calcium supplements can fill the gap by ensuring that you meet your daily calcium requirement.

• What to Look for in a Calcium Supplement
• Other Important Things to Consider
• Combination Products
• For Your Information

What to Look for in a Calcium Supplement

Calcium exists in nature only in combination with other substances. These substances are called compounds. Several different calcium compounds are used in supplements, including:

• calcium carbonate
• calcium phosphate
• calcium citrate.

These compounds contain different amounts of elemental calcium, which is the actual amount of calcium in the supplement. Read the label carefully to determine how much elemental calcium is in the supplement and how many doses or pills to take.

Calcium supplements are available without a prescription in a wide range of preparations and strengths, which can make selecting one a confusing experience. Many people ask which calcium supplement they should take. The "best" supplement is the one that meets your needs. Ask yourself these questions:

• How well does my body tolerate this kind of supplement? Does it cause any side effects (such as gas or constipation)? If so, you may want to try a different type or brand.
• Is this kind of supplement convenient? Can I remember to take it as often as recommended each day?
• Is the cost of this supplement within my budget?
• Is it widely available? Can I buy it at a store near me?

Other Important Things to Consider

Purity. Choose calcium supplements with familiar brand names. Look for labels that state "purified" or 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.

Absorbability. The body easily absorbs most brand-name calcium products. If you aren't sure about your product, you can find out how well it dissolves by placing it in a small amount of warm water for 30 minutes and stirring it occasionally. If it hasn't dissolved within this time, it probably will not dissolve in your stomach. Chewable and liquid calcium supplements dissolve well because they are broken down before they enter the stomach.

The body best absorbs calcium, whether from food or supplements, when it's taken several times a day in amounts of not more than 500 mg, but taking it all at once is better than not taking it at all. Calcium carbonate is absorbed best when taken with food. Calcium citrate can be taken anytime.

Tolerance. Some calcium supplements may cause side effects, such as gas or constipation, for some people. If simple measures (such as increasing your intake of fluids and high-fiber foods) do not solve the problem, you should try another form of calcium. Also, it is important to increase the dose of your supplement gradually: take just 500 mg a day for a week, and then slowly add more calcium. Do not take more than the recommended amount of calcium without your doctor's approval.

Calcium interactions. It's important to talk with a doctor or pharmacist about possible interactions between calcium supplements and your over-the-counter and prescription medications. For example, calcium supplements may reduce the absorption of the antibiotic tetracycline. Calcium also interferes with iron absorption. So you should not take a calcium supplement at the same time as an iron supplement—unless the calcium supplement is calcium citrate or the iron supplement is taken with vitamin C. Any medications that need to be taken on an empty stomach should not be taken with calcium supplements.

Combination Products

Calcium supplements are available in a bewildering array of combinations with vitamins and other minerals. Calcium supplements often come in combination with vitamin D, which is necessary for the absorption of calcium. However, calcium and vitamin D do not need to be taken together or in the same preparation to be absorbed by the body. Minerals such as magnesium and phosphorus also are important but usually are obtained through food or multivitamins. Most experts recommend that nutrients come from a balanced diet, with multivitamins used to supplement dietary deficiencies.

Getting enough calcium—whether through your diet or with the help of supplements—will help to protect the health of your bones. However, this is only one of the steps you need to take for bone health. Exercise, a healthy lifestyle, and, for some people, medication are also important.

5 Tips for Stronger Bones:

Follow these tips to fortify your frame and improve overall bone health at any age Article from Syntec Nutraceuticals:

strong-bones

Tip #1 for stronger bones: Pick a Soluble Calcium Supplement

Not all calcium is created equal. The most common forms of calcium (calcium carbonate, calcium phosphate and calcium citrate) are virtually insoluble in water, making them far less absorbable by the body. In comparison, calcium lactate gluconate (used in hospital IV drips) is 2067% more soluble than calcium citrate and way more absorbable.

Tip #2 for stronger bones:Include the Cofactors

In addition to vitamin D, micronutrients such as vitamin C, magnesium, manganese, riboflavin, boron and potassium help with calcium absorption and retention. Inulin, commonly found in artichoke, can also increase calcium absorption by 18%.

Tip #3 for stronger bones:Work Out

Use it or lose it. Weight bearing exercises 30 minutes a day most days of the week will help your body retain calcium to provide stronger bones in support of those exercises.

Tip #4 for stronger bones:Limit Smoking and Alcohol

Both smoking and excessive alcohol consumption have been linked to increased chances for osteoporosis and lower bone density at all ages. Limit both to improve your bone health.

Tip #5 for stronger bones:Get Some Sun

15 minutes of sun exposure a day without the use of sun block helps produce natural vitamin D which helps with calcium absorption. Side effects may include a gorgeous bronze tan.

The Best Calcium and Vitamin D Supplement

Best Calcium Supplement Bonecare

BoneCare

BoneCare is formulated with calcium lactate gluconate, a form of calcium that is many times more soluble than the most common types of calcium supplements on the market.

Strong Bones 

Your body needs calcium every day not just to keep your bones and teeth strong over your lifetime, but also to ensure proper function of muscles and nerves. When blood calcium levels drop too low, calcium must be “borrowed” from the bones. The average person loses 400 to 500 mg of calcium every day. Therefore, it is crucial that you supply your body with all the calcium it requires.

Not Just Calcium

It’s not what you eat, it’s what you absorb. BoneCare combines the most bioavailable form of calcium with a combination of eight different cofactors. These cofactors include vitamin C and D, magnesium, manganese, boron, potassium, riboflavin, and inulin. Combined, they promote maximum calcium absorption by the body.*

Stop swallowing huge tablets and start drinking your calcium. Give your bones all of the nutrients they need in the most absorbable form available with BoneCare.