CALCIUM SUPPLEMENTS

If you can't get the recommended amount of calcium from your diet, these
tips will help you get the most benefit from supplements.

Be sure to read the directions.  Some supplements may require more than one
tablet to get the amount of calcium listed in the serving size.

1. Calcium carbonate (e.g. Tums).  This requires acid to dissolve and for
efficient absorption.  As we age, we may not produce as much stomach acid
between meals.  It's usually recommended to take this at mealtime when the
stomach produces more acid.
2. Calcium citrate.  This is more expensive than calcium carbonate but
doesn't require stomach acid for absorption and may be taken any time.
3. Vitamin D.  Choose a supplement with Vitamin D.
4. Total calcium load at one time.  Your body can best handle about 500 mg
of calcium at one time, whether from food or supplements.  It's a good idea
to take your supplements and calcium foods throughout the day rather than
all at one time.
5. Time of day.  If you take just one supplement, some experts suggest it's
probably best to take it in the evening.
6. Absorption.  To determine if your supplement is being absorbed by your
body, give it the vinegar test.  Put a tablet in a cup of vinegar and stir
every five minutes.  It should dissolve in 30 minutes.  If it doesn't, the
supplement probably won't dissolve in your stomach either.  NOTE:  Chewable
and liquid forms should dissolve well as they're already broken down.
7. Increase the amount slowly.  Start with 500 mg a day for a week and then
gradually add more.  For some people, supplements can cause side effects
such as gas or constipation.
8. Check for interactions.  Check with your doctor or pharmacist about
possible interactions with other prescriptions or over-the-counter drugs
you're taking.  Also, if you take a medicine on an empty stomach, you
probably shouldn't take it with a calcium supplement because it could affect
the absorption.
9. Food is still important.  You're also getting other nutrients that are
important in your diet if you eat foods high in calcium.

University of Nebraska Cooperative Extensive Service