Calcium is an important mineral that helps the body transmit nerve impulses, regulate heartbeat, stimulate hormones, clot blood and, most famously, keep bones strong. Many foods, including cereals, milk, orange juice and bread, are now fortified with extra calcium to help provide people with the calcium they need. But for some people, calcium-rich foods are not enough to maintain optimal levels of health. For these folks, calcium supplements are necessary. As with any supplement, one must factor in the concerns and possible adverse effects of using calcium supplements before adding them to the diet.
Types
In nature, calcium exists as a compound, which means it cannot be found on its own. Accordingly, calcium supplements are also compounds, and the most common ones available are calcium citrate and calcium carbonate. The body can readily absorb either type of supplement, though people who have low levels of stomach acid will have an easier time absorbing calcium citrate. The actual quantity of calcium in each compound, though, is different; calcium carbonate is made of 40% calcium, while calcium citrate is only 21% calcium.
Side Effects
For adolescents and adults, doctors recommend consuming between 800 and 1200 milligrams of calcium each day. Ingesting more calcium than is recommended can have severe side effects. Overly high levels of calcium, known as hypercalcemia, can interfere with your body's ability to absorb iron and zinc and may cause constipation, kidney stones and soft tissue calcification. Consult your doctor if you are uncertain about what amount of calcium is an appropriate dose for you.
Other Medications
If you are taking prescription or over-the-counter medications, adding a calcium supplement can detract from the medications' effectiveness. Speak to your doctor or a pharmacist before combining a calcium supplement with any other medications. Pay attention to how your body feels and reacts to the additional calcium, and consult your doctor if the calcium supplement seems to be reacting adversely to your original medications. Your doctor will be able to adjust your dosages appropriately to balance your current medications with the need for additional calcium.
Effectiveness
The effectiveness of a calcium supplement varies depending on what type and dose you are using. In most cases, a calcium supplement is most effective if you consume it with a glass of water approximately 60 to 90 minutes after a meal. If you are using calcium syrup, on the other hand, ingesting the syrup prior to a meal will help it work faster. Also, the body will absorb calcium better if it is taken in several smaller doses rather than in one large dose; for instance, taking a 500-milligram capsule twice a day will be more beneficial than taking one 1,000-milligram capsule.
References
- National Institutes of Health: Office of Dietary Supplements: Dietary Supplement Fact Sheet: Calcium
- Mayo Clinic: Calcium Supplement (Oral Route, Parenteral Route)
- NIH Osteoporosis and Related Bone Diseases National Resource Center: Calcium Supplements: What to Look For
- Mayo Clinic: Calcium Supplement (Oral Route, Parenteral Route): Proper Use
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