Ninety-nine percent of the calcium in your body is found in your bones and teeth, but calcium also performs other functions such as muscle contraction, hormone and enzyme secretion, and signal transmission in the nervous system. Abundant in milk, yogurt and cheese, this mineral can also be found in smaller amounts in dark leafy greens and almonds. If you find it difficult to get the calcium you need through foods, calcium supplements are a good option and are found in two main forms: calcium carbonate and calcium citrate.
Composition
The main difference in the composition of calcium carbonate vs. calcium citrate is that the first one is alkaline-based and the latter is acid-based. Other than that, read the label to know the source of your calcium supplement. Avoid calcium from natural sources such as dolomite, oyster shell and bone meal because they may contain lead or other heavy metals.
Absorption
Calcium citrate, being acidic, does not require stomach acid production and is well absorbed with or without food. If you have low acidity levels in your stomach--as a result of taking acid-lowering medications, for example--choose calcium citrate; it will be better absorbed.
However, if you experience stomach acid problems, calcium carbonate is a better option. Calcium carbonate is alkaline-based and therefore needs stomach acid to facilitate its absorption. Take it after your meal.
Your body will better absorb the calcium from your supplement if you take no more than 500 mg at one time. This means that if you take 1,000 mg a day, split the dose and take 500 mg at breakfast and another 500 mg at dinner.
Don't forget vitamin D--the sun vitamin--as it facilitates the absorption of calcium. You can choose a supplement that combines both calcium and vitamin D.
Elemental Calcium Content
Read the label carefully to determine the elemental calcium content per tablet. Elemental calcium is the calcium that contributes to meeting your daily requirements. Forty percent of the weight of calcium carbonate and 21 percent of calcium citrate correspond to elemental calcium.
Recommended Intake
The Adequate Intake (AI) set by the Institute of Medicine varies depending on the stage of life and gender. Adults between the age of 19 and 50 should aim for 1,000 mg a day while people over the age of 50 should strive for 1,200 mg. Your doctor or dietitian may recommend a different amount based on your situation. Do not take more than the Upper Limit (UL), set at 2,500 mg of elemental calcium per day.
People at Risk of Calcium Deficiency
Some people are at greater risk of not getting enough calcium. If you are lactose intolerant, a postmenopausal woman, vegetarian or amenorrheic--a condition causing the suppression of menstrual periods, often seen in female athletes--you may benefit from taking calcium supplements. Talk to your doctor or pharmacist for more information.
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