Calcium is a mineral that helps with the maintenance of healthy bones and teeth. The recommended daily allowance is 1,000 mg for adult men; 1,200 mg for adult women; and 1,200 mg per day for everyone over 70. Dairy products and vegetables contain calcium, and you can also get calcium in your diet via supplements. The most common forms of calcium supplements are calcium carbonate and calcium citrate.
Step 1
Discuss with your doctor or healthcare provider whether taking 1,200 mg of calcium per day is a good choice. Share information about any medical conditions you have, particularly if you have a history of kidney stones or parathyroid gland disorder; also inform your doctor if you are pregnant or nursing.
Step 2
Select calcium supplements with the word "purified" on the label or that include the United States Pharmacopeia, or USP symbol. Calcium supplements without these designations may contain dangerous amounts of lead or other toxic metals. Also, look for a calcium supplement with vitamin D, which aids with the absorption of calcium.
Step 3
Begin taking 500 mg of calcium per day for a week. Divide your calcium doses throughout the day.
Step 4
Increase your calcium dosage each week until you reach 1,200 mg per day. Continue to divide your doses throughout the day, and take no more than 500 mg of calcium at a time. This reduces your chances of experiencing negative side effects like constipation, gas and bloating.
Step 5
Take your dose of calcium with a meal. Swallow capsules or tablets with an 8-ounce glass of water; crush chewable tablets with your teeth completely before swallowing; or, dissolve effervescent tablets with the amount of water indicated on the package and drink the entire mixture.
Tips and Warnings
- Let your doctor know if you are taking calcium supplements, since their use affects the absorption of other medications.
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