Getting enough calcium each day is important to keeping your bones and teeth strong, and your body working properly. If you are not able to get enough calcium from your food choices or you are at high risk for osteoporosis, you may need to take a calcium supplement. Read on to learn about the different types of calcium supplements and if taking one is right for you.
Who may need a calcium supplement?
It is best to get all your calcium needs from food. This is because foods that are rich in calcium also have lots of other important nutrients, which are not found in supplements. However, for some people it can be difficult to meet all their calcium needs from food.
You may need a calcium supplement if you:
- Have a lactose intolerance
- Have a milk allergy
- Dislike milk, milk products or calcium fortified beverages (rice, soy)
- Are vegan (don’t eat any animal products including dairy)
- Have osteoporosis or are at high risk for osteoporosis
*Remember: If you are concerned about your calcium intake, speak with your family doctor, pharmacist or Registered Dietitian about your calcium needs and how you can get more calcium from foods or supplements.
Choosing the supplement that’s right for you
There are two main types of calcium supplements – calcium citrate and calcium carbonate. Your body will absorb the calcium in both these supplements equally well.
Here are some factors to consider. Your pharmacist can be a good resource to help you make your decision.
The calcium per dose: Look for the amount of “elemental” calcium in each tablet or dose. It is this number that will contribute to your daily calcium intake. For example, a 1250 mg tablet of calcium carbonate may contain 500 mg of elemental calcium. You can count this 500 mg as part of your calcium for the day.
Price: A higher price does not mean that you are getting a better product. Price often depends on the amount of elemental calcium in each tablet. Shop around if price is a factor for you.
Type of supplement: Supplements come in chewable, liquid or tablet (pill) form. Choose the type that is most convenient and comfortable for you. Some calcium supplements may also cause side effects like stomach upset, constipation or nausea. If you are not happy with the supplement that you are taking, look for a different brand or preparation.
Safety: To be sure that a supplement has passed safety regulations, look for one of these groups of initials: DIN, NPN, GP, USP.
Tablet size: Tablets come in all different sizes, some of which may be harder for you to swallow. If you can’t tell the size from the bottle, speak to the pharmacist.
Ingredients: The calcium that goes into the supplements comes from a few different sources. If you have a seafood or shellfish allergy, do not take supplements that have coral or oyster* in the ingredients list. Other calcium sources like bone meal, fossils, oyster shell and dolomite (a rock mineral) may contain high amounts of lead. If you are going to be on supplements for a long time, speak to the pharmacist about lead free sources.
*Oyster is also sometimes referred to as a “natural source” on the label.
Vitamin D: If you are not getting enough calcium from food, you may also not be getting enough vitamin D. If so, look for supplements that are a combination of calcium and vitamin D.
Taking your supplement safely
- Drink plenty of water with your supplement to help with swallowing.
- If your supplement is calcium carbonate, take it with meals. This type of supplement is absorbed best with food.
- Take no more than 500-600 mg of calcium at a time. Check the label to see how much elemental calcium is in each dose.
- If you take both iron and calcium supplements, do not take them at the same time. This is because calcium affects your body’s ability to absorb iron.
Have more questions about supplements? Call EatRight Ontario and connect to a Registered Dietitian for free at 1-877-510-510-2. You can also send an email here.