Although most commonly recognized for its role in maintaining the health of your bones, the mineral calcium helps regulate your heart beat, ensures that nerve signals travel properly, helps your blood clot and triggers the release of hormones. Iron helps your body build red blood cells, allows oxygen transport and ensures that the neurotransmitters in your brain can signal correctly. Your body lacks the ability to produce these minerals, so to ensure that your body contains adequate amounts, it may be necessary to take calcium or iron supplements.
Types of Calcium Supplements
Calcium supplements are available in two major forms: calcium carbonate and calcium citrate. Calcium carbonate, which contains approximately 40 percent calcium by weight, is more readily available and less expensive than calcium citrate, which contains approximately 21 percent calcium by weight. Both forms of calcium supplements are generally well-absorbed, although calcium citrate may be better absorbed by people with a low level of stomach acid, according to the Office of Dietary Supplements. Absorption of calcium is best when taken in doses of no more than 500 mg several times per day.
What to Look For
The National Institute of Arthritis and Musculoskeletal and Skin Diseases provides several recommendations on what to look for when choosing a calcium supplement. One of the most important things to do is make sure that the supplement is regulated by the United States Pharmacopeia. This indicates that the supplement has gone through testing and is pure. You should avoid calcium supplements made from unrefined oyster shell, bone meal or dolomite, because these supplements may contain high levels of lead or other toxic metals.
Iron Supplements
MayoClinic.com notes that most people in the United States get enough iron from their diet, although certain people may have increased needs, and thus require an iron supplement. Some conditions that may increase your need for iron include pregnancy, stomach diseases, intestinal disorders, anemia and bleeding problems. Iron supplements are available in several different forms, such as chewable tablets, liquid and capsules. Injectable iron is also available, although this form of iron should be administered by a qualified health professional. Iron supplements are best absorbed when taken on an empty stomach with fruit juice or water, according to MayoClinic.com.
Considerations
Certain foods, such as cheese, yogurt, eggs, milk, spinach and whole grain breads, can reduce the value of your iron supplement. You should avoid these foods an hour before and two hours after you take an iron supplement. You should also avoid taking iron and calcium supplements at the same time, because doing so can decrease the availability of both of the minerals.
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