Taking calcium supplements – a guide

Are you planning on taking calcium supplements? If you’re doing it to tackle some heath problems, it is important to speak to your doctor about the best course of action – like if they are necessary, how much to take, when to take them etc.

Thanks to arthritis.org, who have developed some handy info to bear in mind before you start taking the supplements.

If your doctor recommends you take a calcium supplement, here are some tips to know before you buy:

1. Understand how much calcium you are getting through your diet before you take supplements. Taking too much can be bad for you.

2. Take several smaller doses per day, because your body can absorb only 500 mg at a time.

3. Your body needs vitamin D to use calcium most efficiently, so look for supplements that contain both.

There are several different types of calcium. Check out the chart below for the three most popular types, and to help determine the best calcium supplement for you. Other kinds, such as calcium gluconate and calcium lactate, have very low amounts of elemental calcium and are not recommended. Coral calcium and oyster-shell calcium products also are best avoided because they may contain lead.

Calcium Type	Pros	Cons
Calcium citrate (Citrical, Solgar) 21% calcium	Most easily absorbed	Most expensive; doesn’t contain much elemental calcium
Calcium carbonate (Tums, Caltrate, Rolaids) 40% calcium	Least expensive; has more elemental calcium	Must be taken with meals or glass of acidic (orange) juice; may cause gas or constipation
Calcium phosphate (Posture) 39% calcium	Does not cause gas or constipation; easily absorbed	More expensive than calcium carbonate

Precautions: Don’t take more than 1,200 mg of calcium (in supplement form) a day unless instructed by a doctor or dietitian. Also, avoid taking calcium supplements at the same time as some kinds of medications, including bisphosponates like alendronate (Fosamax) and ibandronate (Boniva) and certain antibiotics, because it can block their absorption by the body. As with any supplement, talk to your doctor before taking.