Vitamin store shelves contain seemingly endless amounts of calcium supplement choices. Calcium supplements are provided in various forms, compounds and varying amounts of elemental calcium. Follow these tips for insight on choosing the supplement that is right for you. Consult your healthcare provider about your calcium intake needs and supplementation.
Elemental Calcium
Elemental calcium is the mineral's basic form. It occurs naturally in various compounds, including calcium carbonate, calcium citrate, calcium gluconate and calcium lactate. Although all supplements contain elemental calcium, amounts vary depending on the compound. Compare the amount of elemental calcium per serving in milligrams to determine how many tablets you need daily to meet your recommended dose. Multiply the percent daily value value by 1,000 mg when total milligrams are not provided. Servings usually consist of 2 to 4 tablets to equal 1000 mg. Consult your physician to determine your dose.
Calcium Compounds
Calcium supplements are primarily available as the compounds calcium carbonate or calcium citrate because these contain the highest amount of elemental calcium. Calcium carbonate contains 250 mg of elemental calcium per each 625 mg tablet, meaning 4 tablets are needed to provide 1000 mg of calcium. It is the most cost-effective and easiest to absorb. Some people, however, experience bloating or gas with calcium carbonate. Calcium citrate contains 200 mg of elemental calcium per 950 mg tablet, so 5 tablets equal 1000 mg of calcium. It is absorbed easier for those who experience digestive side effects with calcium carbonate. Many supplements have a combination of the two.
Quality
Whether you chose one compound or another, choose supplements that meet industry standards. The United States Pharmacopoeia is a non-profit, non-governmental organization that sets standards of quality and safety for food, prescription and nonprescription drugs made and sold in the U.S. Although not mandatory, companies that voluntarily meet these standards earn the USP seal of approval.
Considerations
Elemental calcium can interact with other supplements, such as iron, and certain medications, regardless of the compound. Too much calcium can be a health risk for kidney stones, constipation, high blood calcium levels and prostate cancer. Vitamin D is also necessary for healthy bones, most supplements have added vitamin D. Some foods also contain elemental calcium, including dairy products, sardines and salmon with bones, tofu, shrimp and broccoli.
Member Comments