Choosing a Calcium Supplement

Calcium guidelines advise adults up to age 50 to get 1,000 milligrams daily, and 1,200 for those over age 50. Post-menopausal women not on hormone replacement therapy require 1,500 milligrams daily.  Currently, the average U.S. adult gets 500 to 700 milligrams of dietary calcium daily. While it is best to make up the difference by eating more calcium-rich foods, such as dairy products and leafy green vegetables, that’s not practical for everyone. A calcium supplement may fill the gap. But which supplement should you choose? Here is what you need to know:

• Calcium is always combined with another compound. Calcium carbonate yields the most calcium per pill, but calcium citrate and calcium citrate-malate are the best absorbed. Check labels for how much “element calcium” a formula yields to determine how many pills it would take to meet your calcium requirements.
• Calcium is best absorbed in doses of 500 milligrams or less, taken with meals. Your calcium should be taken at a different time than your iron supplement (if needed). Likewise, take calcium separately from the osteoporosis medication Fosamax, or the drug’s effectiveness will be diminished.
• Older adults require Vitamin D for optimal calcium absorption. Your current multivitamin may provide anywhere from 400 to 1,000 IU of Vitamin D. Check labels of your multivitamin and choose a calcium with or without Vitamin D based on your total Vitamin D requirements and dietary intake. We recommend that you have a blood test to check your Vitamin D level. 
• Calcium supplements derived from oyster shells, bone meal, or dolomite are most likely to be contaminated with lead. Avoid these supplements.  Some manufacturers are trying to reduce brands that contain lead.

Click here to download a chart that compares and contrasts the different calcium supplements available.