Calcium Supplements
Calcium is a mineral that helps us make strong bones and teeth. Most of the calcium in our bodies is in our bones. We spend almost half of our lives (30 to 35 years) building to a peak bone mass. Taking in enough calcium helps younger people build strong bones. Maintaining a safe calcium level helps older people limit bone loss. Our bodies cannot make calcium, so we must get it from foods or supplements.
Suggested Daily Value
The Daily Value for calcium depends on many factors, including age and sex.
Your health care provider can help you choose the best amount of calcium for you.
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Why Use a Supplement?
You might need a supplement if you check off one or more of the following:
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I don’t eat dairy products or other foods that are high in calcium (such as kale, bok choy, and calcium-fortified foods) 2 to 3 times a day.
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I am a woman past menopause.
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I am pregnant or breastfeeding.
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I do not get frequent weight-bearing exercise (such as walking, running, or weightlifting).
Food Sources of Calcium
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Milk, yogurt, and cheese
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Certain green leafy vegetables, such as kale, bok choy, and collard greens
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Fish with bones, such as canned salmon, mackerel, and sardines
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Tofu made with calcium carbonate (not the type called nigiri)
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Drinks that have calcium added, such as some orange juice and rice and soy drinks
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If You Take Calcium
Here are some tips to help you get the most from a calcium supplement:
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Choose calcium carbonate or calcium citrate. (The citrate form is easy to absorb.) Avoid calcium from oyster shells.
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Check the label for elemental calcium. You need 1,000 to 1,500 mg.
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If you also take an iron supplement, take it a few hours before or after the calcium.
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Be aware that taking calcium interferes with the absorption of certain types of antibiotics. Talk to your pharmacist.
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Eat a balanced diet to supply all the nutrients your body needs.
Online Source:
National Institutes of Health, Office of Dietary Supplements, Bethesda, MD
http://ods.od.nih.gov/factsheets/calcium.asp
Online Medical Reviewer:
Coleman, Ellen RD, MA, MPH
Date Last Reviewed:
1/15/2007
Date Last Modified:
7/9/2002