With several types of calcium supplements and dozens of brands on the market, choosing a calcium supplement can be somewhat daunting. However, following a few easy steps can make it easier than you think. It's not difficult to find out what your calcium requirement is and how much calcium you typically consume in foods--and that's at least half the battle.
Step 1
Determine your daily calcium requirement. For most people between 19 and 50 years of age, the requirement is 1,000 mg per day. Consult with your doctor to find out whether your requirement is different. Teenagers, women who are breast-feeding and the elderly have different requirements, as shown in the chart on brighamandwomen's.org.
Step 2
Calculate your daily calcium intake from food. As high amounts of calcium can be found in a variety of foods, such as dairy products, nuts and certain fruits and vegetables, proper consumption of these foods may provide adequate levels of calcium. Visit the National Institutes of Health website to find out the amounts of calcium in various foods and get a basic idea of how much calcium you get from foods each day.
Step 3
Subtract the amount of calcium in the foods you consume daily from your recommended amount, and use this information to determine how much calcium supplementation you need. Supplements differ in how much elemental calcium a "serving" contains, which will be listed on the container or on the Nutrition Facts label or as the Percent Daily Value. Match this information to the amount you require in a supplement. It won't do you any good to consume more than this, because the body simply excretes calcium it doesn't need.
Step 4
Choose between types of calcium supplements. Calcium supplements are traditionally sold as either calcium citrate or calcium carbonate pills. There are differences in factors such as how well these two types of supplements absorb, the amount of calcium per pill, the size of the pill and when it should be taken. Calcium carbonate generally has more elemental calcium and comes in a bigger tablet, which some people find difficult to swallow.
Step 5
Look for the initials "USP or "CL" on the bottle. Supplements with these labels have been approved by the United States Pharmacopeia or Consumer Labs, meaning they have met industry standards for quality, purity and disintegration.
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