Obtaining calcium through your diet is the best way to meet your body's needs, according to the University of Arizona Cooperative Extension. Dairy products, such as milk, yogurt and cheese, are good sources. For example, an 8 oz. serving of milk or yogurt contains 300 to 450 mg of calcium. Other rich sources of calcium include calcium-fortified foods and dark-green, leafy vegetables. The form of calcium supplementation, your dosage and the presence of vitamin D and such hormones as estrogen can help increase calcium absorption.
Calcium Supplements
If your doctor recommends taking calcium supplements, you generally have two choices -- calcium carbonate or calcium citrate. Calcium carbonate is best absorbed when taken with food, but your body can absorb calcium citrate effectively with or without accompanying food. Also, your doctor might recommend calcium citrate if you have high levels of stomach acid, which can interfere with the absorption of calcium carbonate, according to the National Institutes of Health.
Dosage
Splitting your calcium supplements into multiple doses can increase your absorption. Your body absorbs the highest percentage of calcium at doses equal to or below 500 mg. After that, less calcium is taken up by the body and more is excreted as waste with your urine. So if your doctor recommends a dosage of 1,000 mg a day, take half in the morning and half at night to maximize absorption. But check with your doctor before deviating from any dosage instructions she, your pharmacist or the supplement manufacturer provided.
Vitamin D
Vitamin D helps your body absorb calcium, so supplementation might improve your calcium uptake. But most people get sufficient vitamin D from dietary sources -- such as milk, fish and egg yolks -- or by spending 10 to 15 minutes in direct sunlight, according to the University of Arizona Cooperative Extension. Ask your doctor if vitamin D supplementation might help you better absorb calcium, especially if you often use sunscreen or rarely go outdoors.
Hormone Therapy
The hormone estrogen helps increase calcium absorption. Consequently, postmenopausal women might improve calcium absorption by undergoing hormone therapy. This also might increase vitamin D production, which further aids in calcium absorption. However, the negative side effects of hormone therapy -- such as increased risks of stroke and blood clots in the lungs -- might make this strategy less attractive. Your doctor can help you weigh the specific risks and benefits hormone therapy poses for you.
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