If you and your doctor have agreed you need supplementation, be sure to take it three times a day or approximately one-third at a time. To avoid taking too much, do not take more than 2, milligrams per day. Vitamin D also is required for calcium absorption. The best source of vitamin D is sunshine for approximately 20 minutes per day, which is not a problem for most people who live in the South.
Vitamin D also is found in many other sources and generally is not responsible for poor calcium absorption. On the other hand, estrogen facilitates calcium absorption. After menopause, some women lose their ability to easily take up calcium.
For this reason, calcium generally is given at menopause as a vitamin supplement. As we age, we need calcium to prevent weak bones and fractures. Both women and men should take an additional 1, to 1, milligrams a day after first consulting a physician. Three doses of milligrams of calcium should be taken each day, preferably with a meal, for healthier bones and other tissues. Because your body has difficulty absorbing more than mg of calcium at a time, more of the mineral may go to waste.
So, while you may think that you've met your daily requirements by taking that 1,mg calcium pill, you may actually be only halfway to your target. Calculate your cost per serving based on how many tablets or chews the package contains, and consider whether you might find it inconvenient to take several tablets a day.
Here are some final tips for choosing and taking calcium supplements as found in the Harvard Special Health Report Osteoporosis: A guide to prevention and treatment :. As a service to our readers, Harvard Health Publishing provides access to our library of archived content. Please note the date of last review or update on all articles. No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician. Thanks for visiting.
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Get helpful tips and guidance for everything from fighting inflammation to finding the best diets for weight loss Vitamin K 2 is found in animals and bacteria, including beneficial probiotic bacteria from the gastrointestinal tract. Antibiotics interfere with normal growth of healthy bacteria and impact vitamin K 2 production. Although vitamin D 3 has been known as the bone vitamin because it puts the osteocalcin gene into action and acts swiftly on bones, the slower-acting vitamin K 2 has been recognized as being just as important for bone maintenance.
The human skeleton is fully replaced every 8 to 10 years with good, dense bone, and these two vitamins play a large role in the process. The oral osteoporosis treatment dose of vitamin K 2 is 45 mg a day. Elemental Calcium: Elemental calcium is what the body absorbs for bone growth and other health benefits; therefore, the actual amount of calcium in the supplement is very important. The label on calcium supplements is helpful in determining how much calcium is contained in one serving number of tablets.
Supplement Choice: Some people cannot tolerate certain calcium supplements owing to side effects such as gas, constipation, and bloating. One may need to try a few different brands or types of calcium supplement to find the one that he or she can tolerate best.
In general, calcium carbonate is the most constipating supplement, but it contains the highest amount of calcium and is the least expensive.
Calcium phosphate does not cause gas or constipation, but it is more expensive than calcium carbonate. Calcium citrate is the most easily absorbed and does not require stomach acid for absorption, but it is expensive and does not contain much elemental calcium. Women should meet their calcium needs through both their diet and supplements.
Calcium supplements are available in a variety of dosage forms, including chewable tablets, capsules, liquids, and powders. Individuals who have trouble swallowing tablets can use chewable or liquid calcium supplements. Drug Interactions: Calcium supplements may interact with many different prescription medications, including blood pressure medications calcium channel blockers , synthetic thyroid hormones, bisphosphonates, and antibiotics.
Pharmacists are the best professionals to consult about possible drug interactions and for calcium supplement recommendations. Bioavailability: The human body must be able to absorb calcium so that it is bioavailable and effective.
Calcium supplements should be taken in small doses mg at a time and preferably at mealtime to increase absorption. Cost and Quality: The Federal Trade Commission holds supplement manufacturers responsible for ensuring that their supplements are safe and their claims are truthful.
Many companies may have their products independently tested based on the U. Pharmacopeia USP standards. Supplements that bear the USP abbreviation meet standards for quality assurance. Some concerns have been raised about the potential adverse effects of high calcium intake on cardiovascular health among the elderly due to calcification of the arteries and veins.
There are several possible pathophysiological mechanisms for these effects, which include effects on vascular calcification, function of vascular cells, and blood coagulation. However, newer studies have found no increased risk of heart attack or stroke among women taking calcium supplements during 24 years of follow-up.
Some scientists believe that because calcium supplements produce small reductions in fracture risk and a small increase in cardiovascular risk, there may be no net benefits from their use. They claim that since food sources of calcium appear to produce similar benefits on bone density and have not been associated with adverse cardiovascular effects, they may be preferable to supplements.
More studies are required to prospectively analyze the effect of calcium or calcium plus vitamin D supplementation beyond bone health.
The medical community is still uncertain as to the effects of calcium supplements in women. Calculate Your Risk. Related Articles. Cancer Survivors March 20, What Is Secondary Prevention of Osteoporosis?
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