Calcium and vitamin C are both essential to the body. Each can be obtained through dietary sources but are also available in supplement form. Calcium and vitamin C can affect the absorption of other nutrients such as iron; calcium decreases iron absorption and vitamin C increases iron absorption. Calcium and vitamin C both have gastrointestinal side effects and symptoms such as gas or heartburn can be worse if the supplements are taken at the same time.
About Calcium
Most of the calcium in your body provides structure for the bones and teeth. The remaining calcium is distributed in the muscles, blood and intracellular fluids. Calcium performs a number of body functions and is important for the dilation or contraction of blood vessels, muscle function, signals between cells and the secretion of hormones. Depending on your age, gender and other requirements such as breast-feeding or pregnancy, you may need as little as 200 milligrams or as much as 1,300 milligrams of calcium each day.
About Vitamin C
Vitamin C is a water-soluble vitamin that your body cannot store, so you need to take in some vitamin C every day. Vitamin C is used for growth and tissue repair, to help your body make collagen, to heal wounds and to repair bones and teeth. Vitamin C is also an antioxidant, a substance that helps to prevent damage caused by free radicals – molecules that damage your DNA. Free radicals are thought to contribute to the aging process and some conditions such as cancer, heart disease and arthritis.
Vitamin C and Calcium Supplements
Calcium supplements are available in several different forms; calcium citrate and calcium carbonate are the two most commonly used. Calcium carbonate may cause gastrointestinal side effects such as gas, bloating or constipation. Vitamin C can also cause gastrointestinal distress such as diarrhea or abdominal pain. If the two supplements are taken at the same time, you may experience increased stomach distress because their side effects are so similar.
Preventing Problems
If you experience problems when you take calcium and vitamin C at the same time, you may find that it helps to take the supplements with meals. Another possible solution is to take a smaller dose of each supplement and spread the total dose throughout the day. Calcium absorption is actually improved if you take it in divided doses of 500 milligrams or less. Taking your supplements at different times rather than together may also decrease any problems.
Other Possible Solutions
Change the brand of supplement you are using – both calcium and vitamin C are available from a number of different manufacturers and a particular brand may be less likely to cause problems for you. Vitamin C supplements are often buffered with a mineral salt such as calcium or sodium to prevent these side effects; a buffered formula of vitamin C may allow you to take both supplements together. Esterified vitamin C may also be less irritating to the stomach.
References
- NIH Osteoporosis and Related Bone Diseases National Resource Center: Calcium Supplements: What to Look For
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- Drugs.com: Vitamin C Side Effects
- Office of Dietary Supplements: Calcium
- Linus Pauling Institute: The Bioavailability of Different Forms of Vitamin C
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