What You Need to Know About Calcium
Follow these tips to get the most out of your supplement.
by Kenna Simmons
The advice is simple: to keep bones strong and ward off osteoporosis, especially as you age, get enough calcium – 1,000 milligrams (mg) per day if you’re younger than 50; 1,200 mg if you’re older. You can get calcium in your diet by eating green leafy vegetables; consuming low-fat milk, yogurt and cheese; or opting for calcium-fortified juice, bread and cereal. If you don’t get enough calcium in your diet, you'll need to take a calcium supplement daily. But you may need to know more about calcium to ensure your body gets what it needs.
Calcium Basics
1. Make sure you check the amount of elemental calcium in a supplement; that’s what your body will actually absorb.
2. Take several smaller doses per day, because your body can absorb only 500 mg at a time.
3. Your body needs vitamin D to use calcium most efficiently, so look for a supplement that contains both.
Calcium “Cheat Sheet”
There are several different types of calcium; check out the chart below for the three most popular types. Other kinds, such as calcium gluconate and calcium lactate, have very low amounts of elemental calcium and are not recommended. Coral calcium and oyster-shell calcium products also are best avoided because they may contain lead.
| Calcium Type | Pros | Cons |
| Calcium citrate (Citrical, Solgar) 21% calcium | Most easily absorbed | Most expensive; doesn’t contain much elemental calcium |
Calcium carbonate | Least expensive; has more elemental calcium | Must be taken with meals or glass of acidic (orange) juice; may cause gas or constipation |
| Calcium phosphate (Posture) 39% calcium | Does not cause gas or constipation; easily absorbed | More expensive than calcium carbonate |
