Choosing the best calcium supplement for your needs involves reading the labels on the bottle carefully. There are various types of calcium supplements available on the consumer market, calcium carbonate and calcium citrate being most common, according to the Office of Dietary Supplements, or ODS. When you're looking for the best calcium supplement, look for the amount of elemental calcium in your product -- this relates directly to the quantity that your body absorbs.
Calcium Supplement Basics
Elemental calcium is the calcium in the supplement that your body is capable of absorbing, explains Mayo Clinic nutritionist Katherine Zeratsky. Don't be misled by the supplement's total weight, she advises; this term refers to the weight of the calcium and the carbonate or citrate to which it binds. Look on the nutrition facts panel on the supplement bottle or box, where you'll find the elemental calcium listed in milligrams, or mg, per serving size, which may be one or two of the supplements. Also look at the calcium supplement's " percent daily value," or DV, which tells you how much of the recommended amount the supplement gives you per serving amount. For most people, the recommended DV of elemental calcium is 1,000 mg.
Absorption Factor
How much calcium your body absorbs depends on how much elemental calcium your supplement contains when taken in a single dose. The ODS explains that as the amount of elemental calcium increases, the amount of calcium you absorb decreases. You absorb the most calcium in supplements that contain 500 mg of elemental calcium, according to the Linus Pauling Institute. If you choose a calcium supplement that requires you to take two 500 mg tablets, take it at two different times of the day. Both calcium citrate and calcium carbonate are absorbed equally as well, says the ODS; however, the Linus Pauling Institute describes calcium carbonate as the "most economical calcium supplement."
Convenience Factor
Certain calcium supplements are absorbed better when you have something in your stomach. If you choose calcium carbonate supplements, remember to take them at mealtimes, advises Zeratsky. Calcium citrate and calcium citrate malate supplements, on the other hand, can be taken either with or without meals. If you're likely to forget to take your supplements at specific intervals, the latter choices may be the best supplement type for you. However, the Linus Pauling Institute notes that all calcium supplements work most effectively when taken with food.
Side Effects
Gas, bloating and constipation can be side effects of taking calcium supplements, according to the ODS. Calcium supplements can interact with the medications you take such as antibiotics, bisphosphonates and drugs for hypertension, says Zeratsky, in which case you may need to take the supplements a certain number of hours before or after you take your medications.
Ask a Professional
Choosing the best calcium supplement for you depends on many factors, such as the amount of elemental calcium the supplement contains, if you need to take it with meals, how many supplements you need to take per daily serving and even the benefit of a trusted brand name. If you have questions about which calcium supplements best meet your needs and how to take them, talk to your doctor, dietitian or nutritionist.
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