Calcium is the most abundant mineral in the body, and getting enough calcium is important for the development and maintenance of strong bones and teeth. A wide variety of foods are rich in calcium, and many others are fortified with the mineral. However, some people still turn to calcium supplements, such as calcium citrate, to make sure they're getting an adequate supply.
Side Effects
Calcium supplements can cause problems, but bleeding is not on the list of primary side effects. Calcium supplements can cause constipation and stomach upset. With very high doses, people may experience nausea, vomiting, increased urination, loss of appetite, kidney toxicity, irregular heart rhythm and confusion. People with a history of kidney stones and men at risk for prostate cancer should avoid the supplements. In addition, calcium can interact with other medications, so always check with your doctor before starting any new supplement.
Dosage
Calcium supplements come in two major types--calcium carbonate and calcium citrate. Both deliver needed calcium, but calcium carbonate should be taken with food. Acids produced in the stomach while you eat help you absorb calcium carbonate. If you take calcium citrate, it doesn't matter if you take the supplements with or without food. How much you take is important. Calcium is absorbed most efficiently if you limit the dose to 500 or 600 mg at a time. If you need to take more, split the doses up throughout the day.
Calcium Carbonate vs. Calcium Citrate
The University of Maryland Medical Center notes that there are a few factors to consider when choosing between calcium carbonate and calcium citrate supplements. Calcium citrate is easily absorbed and digested, especially among the elderly. However, it doesn't contain as much of the elemental calcium that your body actually absorbs, and it tends to cost more than calcium carbonate. It should not be taken along with aluminum-containing antacids. Calcium carbonate costs less and contains more elemental calcium. However, you need a certain amount of stomach acid to absorb it. People often take it with a glass of orange juice.
Benefits
The National Institutes of Health notes that many Americans consume less than half the amount of calcium recommended to build strong bones and keep those bones healthy, so taking calcium supplements may be of benefit. Calcium supplements may be especially important for people as they age to help prevent osteoporosis. Getting enough calcium also may help prevent or treat hypoparathyroidism, premenstrual syndrome, high blood pressure, obesity, high cholesterol and rickets.
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