Our body needs calcium to build and maintain strong bones. But do we know that calcium performs many other important functions too, to the extent that if the calcium intake is less than required, the body removes calcium from the bones, making them weak and brittle increasing the risk of fracture.
For some people, it can be a challenge to get enough calcium from diet alone, especially if they do not eat dairy, are vegan or have lactose intolerance. If you don’t get the recommended amount through your diet, supplements can help fill the gap. Doctors may also recommend calcium supplement if you are on steroids or have/ at risk of osteoporosis.
Calcium Compounds
Several different kinds of calcium compounds are used in calcium supplements. The two most common types are –
Calcium Carbonate – It contains 40% elemental calcium. A supplement with 1000 mg calcium carbonate will give 400 mg calcium. This type of supplement needs the acid from stomach juices to break it down, so it should be taken with food for maximum absorption. Most people tolerate calcium carbonate well, but some may have side effects like gas, bloating or constipation.
Calcium Citrate– It contains 21 % elemental calcium. A supplement with 1000 mg calcium citrate will provide only 210 mg calcium. It is more easily absorbed than calcium carbonate. Since it already contains acid in the form of citrate, it can be taken with or without food.
Calcium Absorption
- Calcium is best absorbed when it’s taken in smaller doses. If you need 1000 mg of elemental calcium a day then you need to take 2 tablets of Calcium carbonate of 1250 mg each( 40 % – 500 mg Calcium) at two different meal times rather than together at one meal.
- Avoid taking calcium supplements with very high fiber meals. Fiber can bind with calcium, reducing the amount available to the body.
- Avoid eating high salt and caffeine-rich foods when you take your supplement because they can interfere with calcium absorption.
- If you’re taking both calcium & iron supplement, keep a gap of 2-3 hrs. between them as they can interfere with each other’s absorption.
- Calcium competes with magnesium and zinc for absorption. If you are deficient in zinc/magnesium and calcium, then take each supplement at a different time of the day for better absorption
- If you are on thyroxine for hypothyroidism, avoid taking calcium supplements at the same time to avoid negative interaction.
Calcium supplements aren’t for everyone. For instance, if you have a health condition that causes excess calcium in your bloodstream (hypercalcemia), you should avoid calcium supplements.
More isn’t always better. Taking more calcium than you need doesn’t provide extra bone protection. Doing so may increase the risk of developing kidney stones, calcium build-up in blood vessels, and hypercalcemia, an above-normal level of calcium in the blood. Hypercalcemia may cause nausea, vomiting, confusion and other neurological symptoms.
