Calcium is necessary for the expansion and contraction of blood vessels, secretion of enzymes and hormones, proper muscle contraction, and the transmission of nerve impulses throughout the body. Less than 1 percent of total calcium is in the blood, with the remaining 99 percent stored in the teeth and bones. When calcium intake is insufficient or absorption is impaired, the body draws calcium from its stores to replenish the amount of circulating calcium. The result is weakened bones and teeth and a higher risk of osteoporosis, neurological disorders, poor appetite, abnormal heart rhythm and muscle cramps, according to the Office of Dietary Supplements. Supplementing with calcium can correct existing deficiency, prevent deficiency from developing and reduce the risk of deficiency-related health complications.
Step 1
Read product labels carefully when choosing a calcium supplement. The Office of Dietary Supplements cautions that not all supplements contain the same type or amount of elemental calcium. Calcium carbonate is typically the best type of calcium to take in supplement form, although calcium citrate may be beneficial for those with low levels of stomach acid.
Step 2
Look for products labeled as "purified" or for those the display the USP symbol. The National Institute of Arthritis and Musculoskeletal and Skin Diseases also recommends avoiding supplements made from bone meal, dolomite or unrefined oyster shell. These products may contain high lead levels.
Step 3
Split larger doses into multiple, smaller doses and space them evenly throughout the day. Products containing more than 500mg of elemental calcium are not as readily absorbed as products containing less than 500mg, and you should therefore split doses higher than 500mg into smaller amounts, according to the Office of Dietary Supplements.
Step 4
Take your calcium supplement with meals or reduce your dose if you experience bloating, gas or constipation. If symptoms continue after reducing your dose, try a different brand of supplement. Most forms of calcium are best absorbed when taken with meals. Calcium citrate supplements are effective when taken with or without food.
Step 5
Drink a full glass of water with your calcium supplement. The Mayo Clinic notes that drinking water is not necessary if you are supplementing with calcium as a phosphate binder during kidney dialysis.
Step 6
Take no more than 2,500mg of calcium per day from supplements and dietary sources combined. Excessive levels of calcium can interfere with absorption of other important minerals, including iron and magnesium, and may impair kidney function.
Step 7
Wait two hours after taking an iron supplement or consuming foods high in iron before taking your calcium supplement. According to the New York State Department of Health, taking iron and calcium within two hours of each other may impair absorption of both nutrients.
Step 8
Tell your doctor if you are currently taking biphosphonates, antibiotics, anticonvulsant medications, tiludronate disodium, glucocorticoids, laxatives or antacids. These medications may interact with calcium supplements and result in an increase or decrease of calcium absorption or other health complications.
Step 9
Store calcium supplements out of direct light, away from moisture, and at room temperature. Place the closed container in a location out of reach of animals and children. Do not freeze.
Tips and Warnings
- Calcium requirements vary by age, with toddlers needing about 500mg per day and children aged 4 through 8 requiring about 800mg per day. Older children and teens require the greatest amount of daily calcium, at 1,300mg per day. Adults between the ages of 19 and 50 require about 1,000mg every day, and those over the age of 51 years need about 1,200mg daily. Increase your fiber intake to prevent and treat constipation resulting from calcium supplementation. Whole grains, fruits and vegetables are all excellent sources of dietary fiber.
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