The best way to take calcium supplements is with juice or water and a full stomach. If you are taking multiple supplements it is recommended that the calcium be taken at least 2 hours apart so as not to overload your system.
The recommended daily intake (RDI) is 1,000 mg per day for men 19-50 years old, as well as women 51-70 years old; additionally you should take 650 mg per day if women over 50 with or without estrogen deficiency. For women under 50 years of age the recommended calcium intake is 900 mg/day.
To best absorb calcium from supplements, take them with a small amount of water (about 50 ml).
How much calcium should i take each day?
To get calcium from food sources you will need to eat enough food to about 500mg – 1000mg of calcium per day.
Calcium carbonate or calcium citrate are the most common types of calcium that most dietary supplement manufacturers use in their supplements but by themselves are not as absorbable by your body. They’re both good options, but you should take them with food to maximize absorption.
Calcium is one of the essential minerals your body needs for strong bones and teeth. However, many people are not getting enough calcium in their diets. This can lead to osteoporosis, a condition in which your bones become weak and fragile. To ensure you’re getting all the calcium you need, it’s recommended that you take calcium supplements.
Benefits and Risk Factors of Calcium
When it comes to blood pressure, calcium supplements have been shown to lower blood pressure levels (study). However, because calcium can also increase the risk for heart disease and stroke, make sure to speak with your doctor before starting a supplement regimen if you have high blood pressure or other risks for cardiovascular disease.
The amount of calcium you need each day is based on your age, weight and gender. You can find more information about calcium absorption here: https://health.gov/sites/default/files/2019-09/Appendix-E3-1-Table-A4.pdf
What are the best calcium supplements for absorption?
The carbonate in most carbonate supplements tends to be absorbed best along with the food that helps provide an stomach acid environment for them. Calcium carbonate is a naturally occurring mineral, so it will not cause any harm if taken alone or mixed with other minerals. The citrate in calcium citrate can also dissolve better into your acidic stomach as well.
Calcium is a mineral that’s necessary for the operation of many parts of your body. It helps maintain bone density and keeps teeth healthy. You also need calcium to form red blood cells and muscle contractions.
How to take calcium supplements for best absorption?
To get the most calcium out of supplements, follow these tips:
1. Take calcium supplements with meals to ensure absorption best
2. Chew the supplement thoroughly before swallowing
3. Take calcium supplements with vitamin D for best absorption
4. Avoid taking calcium supplements at night because the stomach is already in relaxation mode
5. Consider taking calcium supplements with magnesium or zinc to increase absorption rate. If you are taking medication for calcium deficiency avoid taking calcium supplements with magnesium or zinc. These nutrients can interfere with absorption of the other medicine.
6. Avoid calcium supplements that have binders or fillers in them as they can make absorption difficult.
7. Avoid calcium supplements with high calories or sugar. These will not help improve absorption and can even cause weight gain.
8. Drink plenty of water with calcium supplements to help wet the stomach and increase absorption.
9. Consider taking calcium supplements with probiotics for added benefits. These supplements help promote the growth of good bacteria in your gut, enhancing absorption of other nutrients.
10. Take calcium supplements with acid-fighting foods to further enhance absorption. Foods like yogurt, dairy products, citrus fruits and tomatoes all provide an acid environment which helps calcium dissolve better.
11. Consider taking calcium supplements with vitamin C to help boost absorption of other nutrients.
If you follow these tips, you should be able to get all the calcium your body needs from calcium supplements.
How can I make sure that I’m taking enough calcium when I take a calcium supplement?
Calcium is an essential element of our bodies, but calcium absorption can be inhibited when taken in too much of a single kind of calcium supplement. When taking calcium supplements people often get more than they need and then do not absorb it properly causing the supplementation to stop working as quickly.
Taking smaller amounts of calcium per day from foods has been shown to result in better dietary calcium absorption and prevent excess dose which can increase risks for health problems such as osteoporosis (weak bones, bone loss or fractures).
if you take 1,000 mg of calcium a day 500 mg of calcium in the morning and 500 mg at night, your body will absorb about 600 milligrams of calcium over a 24 hour period.
What foods have the most calcium?
Dairy products are the best source of calcium and they prevent osteoporosis because of calcium contained in it. Calcium is vital for our bones which protects us from muscle and brain injury during impact or fall. It also stops procreating calcium loss by making testosterone, estrogen, Estradiol (female hormone) etc so we get younger as well as prevents blood clots that can cause heart attack stroke accident.
Levels of calcium in the body determine its role and health importance. Calcium is a mineral which helps maintain bone density, muscle function, nerve transmission and blood clotting. The most efficient way to acquire nutrition from supplements is by consuming natural sources instead of synthetic ones as such supplements could lead to side effects on human being’s system.
Here is a list of foods high in calcium:
1. Almonds
2. Dairy products such as cheese, yogurt, ice cream and milk
3. Vitamin D rich foods such as fatty fish, fortified breakfast cereals and orange juice
4. Greens like kale, collard greens and turnip greens
5. calcium-fortified soy drinks or calcium carbonate supplements of 400 mg elemental calcium per day taken with meals and snacks
6. calcium-fortified orange juice, soy milk and calcium supplements of 200 mg elemental calcium per day
7. Hard boiled eggs
8. Oysters
9. Sardines ( canned )
Can I overdose on calcium if I take too many supplements or eat too much food containing calcium?
There is no risk of overdosing on calcium even if you consume a lot of it. In fact, calcium is one of the most common nutrients in the human body and is essential for good health.
Most people don’t even need to take supplements or eat food containing calcium as the daily recommended amount is already enough.
However, taking calcium supplements or eating food containing calcium beyond the recommended limits may lead to problems like kidney stones.
So, make sure to take calcium supplements or eat calcium-rich foods within safe limits to avoid any potential health risks.
How long will it takes for my body to fully absorb the nutrients in a Calcium Supplement
It typically takes around two hours for your body to absorb all of the nutrients in a calcium supplement. This is because calcium supplements are composed of calcium, vitamin D, and small amounts of other nutrients like magnesium and zinc. When you take a calcium supplement, your body will first take up calcium before the other nutrients. Once it has taken up all of the nutrients, your body can then use them to function optimally.
Is it okay to take calcium supplements with other medications?
It is generally safe to take calcium supplements while taking other medications. However, be aware of the potential side effects that calcium supplements may have, such as constipation, stomach pain, diarrhea, nausea, vomiting and muscle cramps. If you experience any of these symptoms while taking calcium supplements, be sure to speak to your doctor immediately.
Can i take Antibiotics with calcium?
Antibiotics taken orally may reduce the amount of calcium that is absorbed into your blood if you take them at the same time as a calcium supplement. If antibiotics are taken for longer than 10 days, there can be serious bone health problems especially in children who have not been exposed to antibiotics before. Taking more than two doses of any antibiotic within one week increases risks of infection-related death. Unless antibiotics are administered with them, they have little effect on drug levels.
What are the best calcium supplements to take?
One of the best calcium supplements to take is one that contains elemental calcium, magnesium, and vitamin D. These three ingredients work together to better absorb calcium into your body.
Vitamin D and Calcium
Vitamin D is a vitamin that can be obtained through sunlight, fortified foods and vitamin supplements. Vitamin D helps the body absorb enough calcium from food to maintain strong bones. If you aren’t getting enough vitamin d from the sun, your diet or your multivitamin capsule, you may want to choose a supplement that contains vitamin d.
Possible Side Effects of Too Much Calcium
Calcium supplements or a certain form of calcium can have side effects such as constipation, stomach pain, diarrhea, nausea, vomiting and muscle cramps. If you experience any of these symptoms while taking calcium supplements speak to your doctor immediately.
Final Note and Things to Consider
If you are pregnant, nursing, taking medications or have a health condition that requires close monitoring, consult your doctor before taking calcium supplements. Calcium supplements can also interact with some medications.
