As the most abundant mineral in the body, calcium is required for basic cellular functions, especially in the bones, teeth, hair and nails. It is found in a variety of foods, either naturally occurring or added during processing, and is available as a dietary supplement. Two types of calcium are used in the majority of supplements, with small differences between them. Talk to your health professional to see if calcium supplementation is right for you.
Recommendations
The recommended dietary allowance for teens and adults, as set by the Food and Nutrition Board of the Institute of Medicine, ranges from 1,000 to 1,300 mg per day, with higher amounts required for teens ages 9 to 18 and pregnant or lactating women, or women over the age of 50. Historically, girls and women are less likely to meet their daily recommendation than boys and men. Populations who do not eat dairy foods or who have malabsorption conditions or diseases also need to carefully monitor their calcium intake to meet recommendations. Low calcium intakes can be a risk factor for osteoporosis.
Calcium Carbonate and Calcium Citrate
The two most common forms of calcium supplements are calcium carbonate and calcium citrate, according to the National Institutes of Health. The more commonly available of the two is calcium carbonate; this form also costs less than calcium citrate. Both types of calcium are relatively well absorbed. Those who have conditions or take medications that reduce levels of stomach acid have more absorption success with calcium citrate, however. Take calcium carbonate with food, for the best absorption. Calcium citrate is well absorbed when taken either with or without food.
Elemental Calcium
The part of calcium carbonate and calcium citrate that is directly absorbed into the bloodstream through the gut is called elemental calcium. Supplements contain a varying percentage of elemental calcium. For calcium carbonate, supplements are about 40 percent elemental calcium by weight, while calcium citrate contains just over 20 percent elemental calcium by weight. The label on your supplement container should list exactly how much elemental calcium is in your product. Elemental calcium absorption decreases the larger the dose of calcium. This means it is better to take two 500 mg doses throughout the day rather than one 1,000 mg dose once per day.
Other Forms of Calcium
In addition to the two most common forms of calcium supplements, health food stores and supplements specialty stores might carry other forms of calcium. These can include dolomite, oyster shell and bone meal, each of which is a natural form of calcium. However, these forms of calcium may contain lead. Pregnant and nursing women and children, especially, should talk to their doctor before using this type of calcium supplement. Other, less common forms are calcium phosphate, calcium lactate and calcium gluconate, each of which contains very low levels of elemental calcium, requiring you to consume a much higher number of tablets than calcium carbonate or calcium citrate.
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