Calcium is essential for healthy teeth bones, and is a popular dietary supplement. Calcium supplements come in a variety of forms, and for most people all forms are absorbed equally well. How you take your supplement, however, can change the way calcium is absorbed. Talk to your doctor for specific guidelines before trying calcium supplements, as absorption rates may vary from person to person, based on your medical conditions.
Types of Supplements
You can find calcium supplements in a variety of forms and strengths, from pills to chewable tablets to gummies. Calcium is added to some prepared foods, including juices and cereals. When you read a calcium supplement label, you may notice another word that follows "calcium." Calcium supplements come in compounds, which is how they exist in nature. Some examples include calcium carbonate, calcium phosphate and calcium lactate, according to the National Osteoporosis Foundation. Most compounds are easily absorbed by anyone who does not have a digestive disorder, according to the Office of Dietary Supplements, or ODS, at the National Institutes of Health. There are, however, several other factors that affect calcium absorption.
Calcium With Vitamin D
For your body to absorb calcium, from either food or supplemental sources, it also needs vitamin D. Vitamin D is common in many foods, including dairy products. You can also get it by taking a vitamin D supplement or by exposing your skin to sunlight. Vitamin D is commonly added to calcium supplements, but the two do not have to be taken at the same time for absorption to occur. You don't spend extra on a calcium supplement that contains vitamin D; just spend a few minutes in the sun and eat a balanced diet. The NIH Osteoporosis and Related Bone Diseases National Resource Center says that most people get enough vitamin D from their diet.
Calcium Citrate and Malate
Calcium absorption decreases as you age, which is why older adults require a higher daily dose of the mineral. Digestive disorders can also inhibit absorption. Stomach acid is necessary for calcium breakdown and absorption, and most calcium supplements should be taken with meals. According to the ODS, people who have lower levels of stomach acid should take supplements made from calcium citrate, which is easier for the body to absorb. People with absorption disorders can also try juices fortified with calcium malate.
Dose and Absorption
For maximum absorption, choose chewables or liquids, which begin to break down before they reach the stomach. How you take your supplement also plays a crucial role in absorption. Adults require anywhere from 1,000 to 1,200 mg of calcium daily, according to the ODS. Break this amount into smaller doses throughout the day. ODS reports that calcium supplements are best absorbed when 500 mg or less are taken at a time. This is true regardless of which type of supplement you choose. Talk to your doctor for more calcium supplement recommendations.
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