Getting enough calcium from food alone can be challenging if you have a milk allergy. Even individuals who eat dairy products sometimes supplement with calcium to prevent deficiency and frail bones. Fortunately, most calcium supplements are relatively inexpensive and easy to take. However, choosing from the slew of available calcium supplements can be confusing.
Types
Various types and forms of calcium supplements are widely available over the counter. Calcium citrate and calcium carbonate are the two most common types, while calcium phosphate, calcium lactate, and synthetic varieties of calcium chelates are also available. According to the American Dietetic Association, these different types of supplements are generally absorbed equally as well by the body.
Supplements come as pills, candy-like chews, and liquid and fortified foods such as orange juice. According to Mayo Clinic nutritionist Katherine Zeratsky, "The key factor to consider when buying calcium supplements is the amount of elemental calcium the supplements contain." The actual "elemental calcium," or pure calcium, is what the body uses to build bones--not the compound that it is bound to.
Absorption
Several factors influence calcium absorption, and not all the calcium you consume is actually absorbed. The greater the amount consumed at one time, the less calcium is absorbed. For that reason, the National Institutes of Health Office of Dietary Supplements recommends taking two 500-mg supplements a day instead of one 1000-mg dose. Age also affects calcium absorption. The older you are, the less calcium you absorb.
Eating a meal or snack with your supplement, instead of taking it on an empty stomach, improves the mineral uptake.
Recommended Intake
Age and gender determine your daily adequate intake, or AI, of calcium. The amounts recommended by the Food and Nutrition Board at the Institute of Medicine are set at a level to meet your body's needs. Generally, men and women ages 19 to 50 require 1000 mg daily and those over age 51 need 1200 mg. Children ages 9 to 18 should get 1300 mg a day. Children ages 4 to 8 need 800 mg daily, and those ages 1 to 3 require 500 mg.
Side Effects
Some individuals who take calcium supplements may experience gastrointestinal distress. The American Dietetic Association advises that you may alleviate symptoms such as constipation, gas, or bloating by trying a different brand or type of supplement and taking smaller, more frequent doses.
Considerations
Purchase calcium supplements marked with a USP symbol, which stands for United States Pharmacopeia. This certifies that the supplement is free of lead and other metals. Additionally, before supplementing talk with your healthcare provider about possible drug interactions and your specific calcium needs. For example, the National Institutes of Health advises that if you are taking acid blockers for reflux, calcium citrate will be better absorbed than the other supplements available.
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