Calcium carbonate is a compound used in multivitamins and stand-alone supplements taken to increase overall calcium intake. It can be found in pill form, liquid form, and as chewable tablet or nougat. Calcium is important for many bodily functions, including bone growth and maintenance and is an important component of other body tissues, nerve cells, blood and other bodily fluids. Before taking calcium carbonate consult your physician.
Absorption of Calcium from Calcium Carbonate
The amount of calcium absorbed from calcium carbonate depends on the amount of elemental calcium in the supplement, the quality of the supplement and how you take it. Read the calcium carbonate supplement facts label on the package to know how much elemental calcium is in the supplement. To ensure supplement quality, stick to well-known brands that have the United States Pharmacopeia symbol, which ensures the supplement has met set standards for purity, quality, strength and consistency. Take calcium carbonate with a meal as it requires stomach acid for maximum absorption. The body best absorbs calcium in increments of 500 mg, so spread out your calcium doses.
How Much Calcium Do I Need?
The recommended dietary allowance for calcium for adult men and women age 19 years and older is 1,000 mg daily. To know how much you will get from a calcium supplement, read the nutrition facts label. It should give you the amount of calcium you get per tablet, chewable or liquid measure. Calcium carbonate supplements typical contain between 500 to 600 mg of calcium per unit.
Calcium Carbonate Versus Calcium Citrate
The amount of calcium absorbed from calcium carbonate and calcium citrate is similar. The main difference between the two supplements is calcium carbonate contains more elemental calcium per tablet, therefore you end up taking fewer tablets to meet your needs. Calcium citrate does not require stomach acid to be absorbed, therefore you do not have to take it with a meal for maximum absorption.
Can I Take Too Much Calcium Carbonate?
It is possible to take too much calcium carbonate. Taking too much calcium can cause constipation and interfere with the absorption of other nutrients such as iron and zinc. The tolerable upper intake level for calcium is 2,500 mg for adults between age 19 years to age 50 years, and 2,000 mg for adults age 51 years and older. If you take any medication, wait 1 to 2 hours before or after taking it as calcium carbonate may interfere with the medication's effectiveness.
References
- PubMed Health: Calcium Carbonate
- "Nutrition in Clinical Practice"; Calcium Supplementation in Clinical Practice: A Review of Forms, Doses, and Indications; Deborah A. Straub; 2007
- National Institutes of Health, Office of Dietary Supplements. Dietary Supplement Fact Sheet: Calcium
- MedlinePlus: Calcium In Diet
- NationaI Institutes of Health, NIH Osteoporosis and Related Bone Diseases - National Resource Center: Calcium Supplements: What to Look For
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