Calcium builds and maintains strong bones and teeth. Calcium also helps the heart, nerves and muscles function properly. Calcium citrate is a form of calcium that is more easily digested by the body, explains the Harvard Health Publications website. Vitamin D helps the body more effectively absorb and use calcium. Following recommended dosing for calcium citrate and vitamin D can ensure you reap maximum benefits.
Considerations
Calcium supplements come in the form of calcium citrate or calcium carbonate. While both forms appear to be absorbed by the body with equal efficiency, calcium citrate is easier to digest than calcium carbonate, according to Harvard Health Publications.
Calcium citrate may be a better choice for people who struggle with constipation and those who take heartburn medications such as Zantax or Prilosec (See Reference 4.) Vitamin D may be viewed as a booster of sorts that helps your body absorb calcium (See Reference 2.)
Dosing
Taking 500 to 600 milligrams, or mg, of calcium citrate in two daily doses is preferable to taking 1,000 mg at once. Splitting your doses improves absorption, explains Mayo Clinic. You can take calcium citrate with or without food and the usual advice for taking calcium carbonate is with a meal or soon after. In general you can take calcium citrate whenever you choose.
A vitamin D supplement of 800 to 1000 IU is generally regarded a as safe and potent (See Reference 4.) A number of calcium supplements also contain vitamin D in the appropriate amount (See Reference 1.)
Food Sources
Good dietary sources of calcium include low-fat dairy products, tofu almonds, hazelnuts, oysters, sardines, broccoli, cabbage and kale. Foods that naturally contain vitamin D include eggs, herring, sardine and organ meats. Most milk is fortified with 125 IU of vitamin D per glass, explains University of Michigan Health System.
Considerations
Postmenopausal women as well as those with Crohn's disease and other conditions that may deplete calcium levels may need to take calcium supplements. People who take corticosteroid medications or drink a lot caffeinated beverages or alcohol may also benefit. Children, adolescents as well as pregnant and nursing women may need more calcium than eating calcium-rich food provides.
References
- Mayo Clinic; Should Men Take Calcium Supplements?;Todd B. Nippoldt, M.D; December 2010;
- Mayo Clinic; When Should I Take Calcium Supplements?; Katherine Zeratsky, R.D., L.D ;September 2010;
- University of Maryland Medical Center; Calcium; March 2009
- University of Michigan Health System; Calcium and Vitamin D; August 2010
- Harvard Health Publications; What You Need to Know About Calcium; April 2003
- PubMed Health; Calcium Carbonate; May 2010
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