Essential for strong bones and teeth, as well as muscle and nerve functioning, calcium must be obtained through dietary sources because it is not produced in the body. While it's best to eat foods that provide an adequate amount of calcium, supplements are available when your diet falls short of the goal.
Dosage
The amount of calcium you need in a supplement depends on how much calcium you obtain from your diet. If the foods you eat provide the recommended daily intake, then you do not need a supplement. If your diet falls short, purchase a supplement that comes closest to providing the amount of calcium you lack. To determine the dose you need, keep a list of all the foods you eat each day for a week, look-up their calcium content in the USDA Nutrient Database and compare the total amount you obtained to the recommended amount. The recommended intake for adults is 1,000 to 1,300 mg daily, according to the National Institutes of Health.
Types
The most common types of calcium found in supplements are calcium carbonate and calcium citrate, according to the National Osteoporosis Foundation. Other forms you might see include calcium gluconate, calcium lactate and calcium phosphate. While the different types contain varying amounts of actual calcium, the label lists the amount of elemental calcium contained in the supplement.
Absorption
Your body absorbs the maximum amount of calcium when you take a dose that's no more than 500 mg, according to the Office of Dietary Supplements. If you're supplementing with more than 500 mg daily, split the dose into 500 mg amounts and take the supplements at different times during the day.
Considerations
Your body will not absorb calcium properly without an adequate amount of vitamin D. The National Institutes of Health recommend 600 IU of vitamin D daily. Caffeine, phosphorus, alcohol and a diet that is high in sodium and protein may increase the amount of calcium naturally excreted by your body. Calcium supplements may cause side effects such as gas, bloating or constipation. You may reduce these side effects by taking the supplement with food, increasing fluids or by spreading the dose out over the day. If you're taking prescription medications, talk to your health care provider about whether calcium supplements might interact with them.
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