Calcium supports bones, muscle contraction and nerve stimulation, but it is not produced by the human body. This mineral is abundant in dairy and green leafy veggies. Some people do not obtain enough calcium from diet alone and may need calcium supplements. Choosing the best form of a calcium supplement is an individual choice that should be based on knowledge of the various types available.
Deficiency
The Office of Dietary Supplements suggests that these populations may require calcium supplements: postmenopausal women, lactose-intolerant individuals, vegans and the elderly. A deficiency of this mineral can lead to abnormal heart rhythms, osteoporosis or fragile bones, nervous system irregularities and cavities. A simple blood test can decipher calcium deficiency. Liquid calcium supplements are available for those who have difficulty swallowing or chewing or who dislike the taste of oral tablets.
Dosage
The amount of calcium needed may assist you in choosing the best calcium supplement. Over-the-counter antacids provide 200 to 400 mg of calcium per tablet. Multivitamins compounded with mineral formulations may contain calcium as well, although at a lower concentration that varies by product. The National Institute of Health encourages healthy adults ages 19 to 50 to consume 2,500 mg of calcium daily. However, do not take more than 500 mg at a time, as the excess will not be absorbed properly and will be wasted. Think twice about any super or mega-type supplement -- excessive calcium intake may lead to kidney stones.
Cost
Those who need daily calcium supplements may consider the factor of cost. Over-the-counter antacids provide a pure source of calcium carbonate, a compound that is easily digested and absorbed by the body. These chewy tablets, although usually tasting like a piece of chalk, are inexpensive and widely available at gas stations, pharmacies and supermarkets. The elderly better absorb the calcium citrate compounds, but they cost more per tablet.
Quality and Absorption
Not all calcium supplements are alike. The National Institute of Health warns that low-quality supplements may come from impure sources like unrefined oyster shell or ground bone, which may contain toxins such as mercury. Antacids are federally regulated, so their safety is not in question, but their absorption varies. Antacids must be taken with food for proper calcium digestion, whereas the calcium citrate compounds are taken on an empty stomach.
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