It takes about three servings of dairy per day, plus calcium from other foods, to reach your recommended amount. Certain food components inhibit absorption of calcium, such as oxalates in spinach or phytates in beans. Adding a calcium supplement to your day can help ensure adequate intake, but certain forms may be better than others. Talk to your doctor before taking any kind of supplement.
Calcium Carbonate
Calcium carbonate is inexpensive and easy to find; this is the form of calcium in over-the-counter antacid tablets. Calcium carbonate requires stomach acid to be absorbed, so it is best to take it with food. If you have low stomach acid or take proton pump inhibitors for acid reflux, you may not absorb calcium carbonate as well. If you take calcium carbonate with foods that are really high in fiber, you probably will not absorb as much from the supplement.
Calcium Citrate
Calcium citrate is usually considered the gold standard for calcium supplements. This form is easy to absorb, and you can take it with or without food, because it is not dependent on stomach acid for breakdown. Ask your doctor to test your vitamin D levels; inadequate vitamin D can prevent you from absorbing even the best forms of calcium. Vitamin D deficiency is common, so you may want to look for a calcium citrate supplement with added vitamin D to ensure full absorption.
Other Forms of Calcium
Calcium gluconate, calcium lactate and calcium phosphate are other forms of calcium that may be used to fortify foods. Calcium citrate malate is often added to fortified juices and is easy to absorb. Ultimately, the key to absorbing adequate levels of calcium is consuming various sources throughout the day. If you do not drink milk or consume dairy, look for calcium-fortified orange juice or soy milk to increase your intake. Supplements can help, since you may absorb only about 30 percent of the calcium from your food. Don't take calcium supplements without checking with your doctor.
Dosage Recommendations
The adequate intake of calcium is between 1000 mg to 1200 mg per day depending on your gender and age. Calcium is best absorbed in doses of 500 mg or less in one sitting; if you want to supplement with 1000 mg total, take 500 mg in the morning and 500 mg at night. Talk to your doctor about which calcium supplement is best for you. As with most things, more is not always better; taking too much supplemental calcium can cause unwanted side effects.
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