How to Take Calcium Supplements to Increase Your Calcium Intake

If your body doesn't consistently obtain adequate amount of calcium from the foods you eat, then you may consider taking a combination magnesium/zinc/calcium supplements of 1500mg/day with meal, preferably in powder forms for a better absorption. Besides powder form, liquid and chewable calcium supplements can also dissolve well as they'll be broken down before entering your stomach. It's still safe to take daily calcium supplements up to 2500mg, even though the intake may appear to be more than needed. If you're a vegetarian, then you're recommended to consume 600-700mg/day, since you may eat more high-calcium foods. If you're suffering from underlying gastrointestinal disease, your body may need 1000mg of calcium per day. This is due to that your body doesn't adequately absorb sufficient nutrients from the gastrointestinal tract on the cause of malabsorption. In such condition, I'd therefore urge you to discuss with your doctor in regards to the doses of calcium you should take to help optimize calcium absorption into your body. When you're just starting a new calcium supplement, your body will be easily tolerated with a smaller dose. That means you can start consuming 200-300mg of calcium per day for a week, and remember to drink an extra 6-8 ounces of water with the supplement. Later, you can gradually add more calcium each week.

In general, the following daily calcium supplement intake is recommended:

Infants: 600mg a day

Children (up to 10 years old): 800mg a day

Teens: 1200mg a day

Adults (to age 35): 1200mg a day

Adults (35-50): 1000mg a day

Post-menopausal women 1500mg a day

Reminder: Prior to taking calcium supplements based upon this recommended amount listed herein, please discuss with your doctor. Infants, patients, elderly, post-menopausal females and those who are experiencing any medical condition should always talk to your doctor regarding on the amount of calcium supplement you should take. The above info is for reference purpose only.

Since calcium supplements normally contain varying amounts of elemental calcium, it's always better to determine how many pills or doses you should take and how much elemental calcium is in supplements by reading the label carefully. Calcium citrate, for example, is 21% calcium by weight, whereas calcium carbonate is 40% calcium. Also, pay attention to the "serving size" and its "amount per serving."

Calcium carbonate and calcium citrate are two major forms of calcium supplements, in addition to calcium lactate, dolomite, calcium gluconate, calcium asparginate and calcium phosphate, in which these supplements contain different amounts of elemental calcium showing the actual amount of calcium in the supplements. Calcium carbonate is both inexpensive and available in most of the drug stores and is always found in certain over-the-counter antacid products as Rolaids® and Tums®. Even though both citrate and carbonate forms are equally well absorbed, people with reduced levels of stomach acid can absorb citrate more easily. Additionally, calcium carbonate is poorly absorbed among people who take a specific medication for gastroesophageal reflux which is also known as H2 blocker or a proton pump inhibitor (such as Nexium®, Aciphex®, Protonix®, Prilosec® and Prevacid®). On the other hand, calcium carbonate is absorbed by your body more efficiently when it's consumed with meal, especially with a low-iron meal (such as breakfast). In comparison to calcium carbonate, your body can absorb citrate equally efficiently even it's taken with or without meal (when it's taken on an empty stomach).

Reminder: Certain natural calcium carbonate preparations as in bone meal and oyster shells may contain some levels of lead or other toxic metals. Please take note that the low levels of lead in these calcium supplements may pose a health risk since calcium can significantly prevent lead absorption. Therefore, it's very important for you to choose supplements that are known brand names with proven purity and reliability. If you're not sure which one to choose from, then look for labels stating "purified" or have the USP (United States Pharmacopeia) symbol.
The USP means the supplements have been tested to meet certain standards for quality and purity.

The best supplements are actually those based upon your body's requirement, tolerance, availability and convenience. The percentage of calcium absorbed will always depend on the total amount of elemental calcium consumed at one time, type of supplements and other dietary factors. When the amount increases, the percentage of calcium absorption will drop. If you're going to take 1000mg of calcium supplements each day, then it's always better to split into the doses of 500mg to be taken at two different times throughout the day. Most people prefer to consume one calcium supplement in the morning and another one in the evening, and some even take the supplement with meal to help their body better absorb the calcium. Calcium supplements are also found for a better assimilation into the body by combining with magnesium in a 2:1 ratio.

Reminder: Please note that calcium supplements shouldn't be served as an alternative to replace other osteoporosis treatments. If you're required to undergo osteoporosis treatments, including bisphosphonates (such as alendronate [Fosamax®], raloxifene [Evista®], and risedronate
For certain individuals, taking calcium supplements might experience constipation, indigestion, bloating, gas, or a combination of these symptoms. The symptoms may go away if you change the type of calcium supplements you're taking, splitting calcium into 500mg or less to be taken in divided doses several times per day or the supplements are taken together with meals.

The use of calcium supplements may cause medication interaction and can even cause other chronic health problems such as renal (kidney) damage if consumed in excess. Clinically studies show that calcium supplements may increase the level of calcium in the urine, especially among susceptible individuals, and hence increasing the potential risk of kidney stones. This is particularly obvious when you take calcium supplements at bedtimes or between meals. In other words, taking calcium supplements have never been proven to ensure you getting adequate amount of calcium. For a better assimilation of calcium into your body, you still need to adjust your eating habit. Typically, the best natural calcium sources are actually obtained from your daily diet.

If you're getting enough calcium from your diet, you actually needn't have to take any calcium supplements. Taking excess calcium supplements more than your body needs doesn't always added positive effects. Therefore, I'd advise you to check with your doctor prior to any consumption of calcium supplements.