Smart Shopping for Calcium Supplements

Calcium is a structural component of bones and teeth and is necessary for blood clotting, muscle contractions and nerve function. If you don't get enough calcium from food, you should consider taking a calcium supplement. You'll find calcium sold as a single supplement or combined with other nutrients, such as vitamin D, magnesium and zinc. The mineral also appears in so-called "natural" forms, such as coral calcium, oyster shells and bone meal. You even can find extra calcium in the form of chewable candies, antacids and liquids.

What to Look for

It's difficult to know exactly how much extra calcium you need each day. About 1000 to 1200 mg of calcium per day is considered enough for most adults, but you are likely to get much of that in the foods you eat. Speak with your doctor or a dietitian to determine whether your calcium intake is low or your calcium needs are higher than average.

Look for a supplement that provides one-quarter to one-half of your daily requirements in each pill. Taking too much calcium at one time may interfere with absorption. You'll find how much calcium is in a supplement by reading the "Supplement Facts" table on the label. You also should look for the USP notation which indicates that the supplement meets standards for quality and purity.

Calcium pills tend to be larger than most supplements. If you don't like taking large pills, look for chewables or liquid calcium supplements. These supplements usually take the form of calcium carbonate, calcium lactate, calcium citrate or calcium gluconate. Calcium is absorbed from all of these forms, but you can improve absorption by taking smaller doses throughout the day.

Common Pitfalls

Before you spend money on a daily calcium supplement, check whether you can fulfill your calcium needs with food. Most people get enough calcium by eating a variety of foods and including two servings of milk or dairy products each day. If you do not eat dairy products, eating high-calcium vegetables and beans can provide the calcium you need.

Calcium supplements can help those who need extra calcium, but beware of getting too much. The most you should consume each day from food and supplements is 2500 mg. Although uncommon, getting too much calcium can result in kidney problems, and it may hinder the absorption of other minerals.

The ability of calcium to protect bones from fractures also may be overstated. According to HealthBeat, a Harvard Medical School publication, taking a calcium/vitamin D supplement did not result in fewer hip fractures in large population studies. Experts also believe that natural forms of calcium and chelated calcium don't offer additional benefits and aren't worth the extra expense.