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It’s good to be in control of what goes in your body. You may be strict about getting the right amount of fats, proteins, vitamins and carbohydrates in – but when it comes to supplements, are you taking them the best way.
If you’re looking to find out how to take calcium tablets, look no further. We outline the best ways of making sure you receive the optimum level of calcium without it conflicting with everything else that is going on inside you.
Read the points below to check you’re doing things the best way:
- Choose a brand that has a proven record
Any marks of verification, in the UK, it will be the Medicines and Healthcare Regulatory Agency (MHRA), in the UK, it will be the U.S. Pharmacopeial Convention (USP). Check your country’s rules.
- Check the amount of calcium per pill
The elemental calcium will vary from product to product, so find out how much is in one “serving” as well as how many pills to take and when.
- Take in small doses
Calcium is best in small doses – around 500mg. Calcium does not perform well by slam dunking the whole day’s dosage in one. So spread it out in both your diet and supplements.
- Check whether you take your calcium supplements with a meal
Most calcium supplements are best absorbed through a meal. The only one that can be taken on its own or with a meal is calcium citrate.
- Go slow with a new product
When you are changing products, start on a low dosage, around 200mg a day and build it up. Make sure your water intake increases too – most experts suggest an extra glass a day.
- Beware of side effects
Gas or constipation is common with some people on calcium supplements. Try another brand if that eases the problem.
- Consult your doctor
Calcium, by and large, is fine to take in most cases. However, some people may be advised by their doctor to avoid extra calcium – so speak to your GP first if you have any doubts – particularly if you are suffering from any conditions or are on other medication.