Your body need adequate amounts of calcium to keep your bones and teeth strong, support muscle contraction and nerve conduction, maintain blood pressure and to secrete certain hormones. A well balanced diet can provide all of the calcium you need. While it is best to try to meet calcium needs through your diet, if your physician has recommended taking calcium pills, there are specific ways to take them to cut down on side effects and help your body absorb the calcium better.
Dosages
Calcium pills can cause side effects such as gas, bloating, stomach cramps, constipation and others. In addition, your body may not be able to absorb calcium if you take too much at one time. To avoid side effects and absorption issues, take your calcium pills throughout the day in 500 mg doses, recommends the New York State Department of Health. Some people may need to go even lower if side effects occur. The first step is to determine how much calcium you are getting from your diet and then only take enough through pills to meet your daily needs. If your daily need is 1,500 mg and you are getting 1,000 mg through diet, then just take one 500 mg supplement. Taking too much calcium can cause health problems. If you have concerns about your calcium intake, a registered dietitian can review your personal history and make recommendations.
With Meals
The two main kinds of calcium found in supplements are calcium carbonate and calcium citrate. Calcium carbonate can only be absorbed if there is an acidic environment in the intestines, reports the University of Arizona. Take calcium carbonate with meals, because as the body digests the food, it produces stomach acid. Calcium citrate does not need an acidic environment so it can be taken on an empty stomach. However, you can avoid experience side effects by taking calcium citrate with food.
Without High Protein Foods
Your body needs protein as well as calcium, however most Americans eat more protein then they need. While in most cases too much protein does not pose any health problems, it is a concern if you are trying to increase your calcium intake. Eating high amounts of protein can cause the body to excrete too much calcium through the urine. To avoid losing calcium, the National Osteoporosis Foundation suggests that women consume no more than 5 oz. of protein per day, and men no more than 5 1/2 oz. per day. Try to meet your protein needs through dairy products that also contain calcium.
Low Caffeine and Salt Intake
Too much caffeine and salt can also inhibit your body's ability to absorb calcium, as can alcohol. Foods that contain oxalates such as spinach and rhubarb or foods with phytates such as dried beans, cereal husks and seeds can also block the absorption of calcium found in these foods, notes the International Osteoporosis Foundation. However, they do not appear to interfere with calcium absorption from other calcium-containing foods, eaten at the same time. Even so, avoiding the above foods and beverages at the same time you are taking your supplements, may increase the amount your body can absorb.
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