Calcium is the most abundant mineral in your body and performs many vital functions, from strengthening your bones to keeping your heart beating. Without enough calcium in your daily diet, bones can weaken, increasing risk for injury. If you have difficulty meeting daily calcium needs via foods like dairy products and leafy green vegetables, you may consider taking a calcium supplement. However, all calcium supplements are not absorbed at the same level. Understanding how calcium absorption occurs can help you ensure you get enough calcium in your daily diet.
Calcium Absorption Factors
The percentage of calcium absorption from foods varies from person to person. This is because some determining factors of calcium absorption are related to the current amount of calcium in your body and how effectively calcium dissolves in your intestines, according to the Arizona Cooperative Extension. Another factor is the amount of vitamin D in your diet. Your body uses vitamin D to absorb calcium. If you do not have enough vitamin D, calcium cannot be broken down as effectively.
Dosage Considerations
The amount of calcium absorbed can depend on the dosage of calcium you are taking, according to the Office of Dietary Supplements. The more calcium you take, the less calcium you tend to absorb. This is why you can benefit from splitting the doses of the calcium you are taking. Because calcium is best absorbed when it is taken at a dosage of less than 500 mg per serving, you can vary your doses over the course of your day to maximize absorption. For example, if you are taking 1,500 mg of calcium, you can take three, 500-mg doses at different times of the day. Allow four to six hours of time to pass between taking the supplements to ensure maximum absorption, advises the Arizona Cooperative Extension.
Elemental Calcium
The U.S. Pharmacopeia requires calcium supplement manufacturers to list the amount of elemental calcium present per tablet, according to the Arizona Cooperative Extension. This is the amount of calcium that will dissolve in your intestine within 30 to 45 minutes after you take the calcium supplement. For example, you may purchase a supplement that contains 500 mg of calcium carbonate but only 200 mg of elemental calcium. From this label, you can assume your body will absorb 200 mg of calcium.
Calcium Carbonate Versus Citrate
Calcium carbonate supplements must be taken with food to achieve full elemental calcium absorption. This is because calcium carbonate supplements require acid, which is produced when you eat, to be digested. In contrast, calcium citrate supplements do not require stomach acid to be absorbed, meaning you can take them even if you have not eaten.
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