The Right Way to Take Calcium Supplements
If your doctor advises you to take a calcium supplement, how does you choose among the dizzying array of available selections, that include pills, chewable tablets, seasoned chews, and liquids? The following information may help you decide.
What form of calcium?
- The calcium in supplements is found together with another substance, usually carbonate or Citrate. Each has benefits and downsides.
- Calcium carbonate supplements tends to be the best value, because they contain the highest amount of elemental calcium (about 40% by weight).
- Because calcium carbonate requires abdomen acid for absorption, it's best to take this product with food.
- Most people tolerate calcium carbonate well, however some people complain of mild constipation or feeling tumid.
- Some well-known carbonate products embody Caltrate, Viactiv Calcium Chews, Os-Cal, and Tums.
Best ways to take calcium
- For few people, it will be a challenge to get enough calcium from diet alone, especially if they do not eat dairy.
- Keep a fast calcium diary for five days, and then decide if you need to add a supplement.
- Women ages twenty five to fifty years need 1,000 mg of calcium every day.
- If you're a woman over fifty years and not taking estrogen, you will need to bump your calcium up to 1,000-1,200 mg a day.
- Men 25 to 70 years want 1,000 mg every day and 1,000-1,200 mg every day day if they're over age 70.
To get the best possible benefit from the calcium you need to follow a few easy rules.
- Take your calcium supplements with meals, rather than alone.
- The calcium needs the acid from abdomen juices to break it down.
- Avoid taking calcium supplements with high fiber meals.
- Fiber could bind with calcium, reducing the amount available to your body.
- Don’t take more than 500 to 600 mg at a time – your body isn't able to absorb far more and it will be excreted in the urine.
- If you’re taking an iron supplement, don’t take it at the identical time you take your calcium supplement.
- Each can interfere with the other’s absorption.