Getting the Most from Calcium Supplements

By: Alisa Fleming

Although a well-balanced diet is the best way to consume
vitamins and minerals, some people prefer to take out an
"insurance policy" or two in the form of supplements. One thing
is for sure; there is no shortage of calcium supplements on the
market! Here are some helpful consumer hints to narrow down your
selection:

TYPES OF CALCIUM SUPPLEMENTS

Calcium Carbonate is the most inexpensive and readily available
option. It contains the highest level of elemental calcium
(40%), therefore fewer pills may be required in order to reach
your desired daily intake. This big amount of calcium is
typically accompanied by a big pill. A chewable or liquid
version may be preferred for those who find the tablets too big
to swallow. Calcium carbonate should be taken with meals or with
an acidic beverage such as orange juice. It is alkaline based
and requires extra stomach acid for maximum absorption. For
some, intestinal distress in the form of gas or constipation. If
this happens to you, try upping your dietary fiber intake, and
drink more water. If this doesn't help, switch to calcium
citrate.

Calcium Citrate usually costs just a bit more than calcium
carbonate, and is not quite as easy to find, but on the whole it
is an excellent option. Calcium citrate has less elemental
calcium (21%), but it is better absorbed than calcium carbonate.
It is acidic based, and may be taken at any time in the day,
even on an empty stomach! If you are taking acid blockers for
indigestion, acid reflux or other intestinal conditions, calcium
citrate may be your best option from an absorption point of view.

Calcium Phosphate is rarely recommended. Although some types of
calcium phosphate contain high levels of elemental calcium, the
average diet already contains too much phosphorous from
processed foods.

Calcium Lactate and Calcium Gluconate are both usually well
absorbed, but they have a very low rate of elemental calcium
(13% and 9% respectively). Calcium Lactate is derived from
lactic acid and should not be a problem for milk allergies or
lactose intolerance.

Coral & Chelated Calcium are overpriced and over-hyped calcium
supplements. They supply no known advantages over any of the
calcium compounds noted above. It is best to avoid supplements
that contain Dolomite, Bone Meal, or Oyster Shell. These
products may be contaminated with lead, mercury, and/or arsenic.

SO WHAT IS THIS ELEMENTAL CALCIUM?

Several different calcium compounds are utilized in supplements,
such as calcium carbonate, calcium phosphate and calcium
citrate. The elemental calcium represents the actual amount or
percentage of calcium in the compound. It is important that you
read the labels of calcium supplements to verify the amount of
elemental calcium available. How does one do this? Simple! On
the nutrition/supplement facts label a % of daily value is
listed. This is based upon a 1000mg recommended daily value for
calcium. Thus a supplement with a 25% daily value for calcium
has 250mg of elemental calcium. Also, be sure to note the
serving size, that is the number of tablets, pills, etc. you
must take in order to obtain that level of elemental calcium. If
you choose to supplement, do not consume more than 2500mg of
elemental calcium daily (diet and supplements combined)!

ISN'T THIS STUFF REGULATED?

Calcium supplements are not currently regulated by the FDA.
However, when selecting a calcium supplement check the label for
the initials USP. This is a guarantee that the product meets
with the U.S. Pharmacopeia's voluntary standards for quality,
purity (lead content), and tablet disintegration. Since the
application for the USP symbol is completely voluntary, some
excellent brands may not display it, just to complicate matters
a bit. In Canada, specific standards have been created for lead
content, quality, and tablet disintegration. Products with a DIN
(Drug Identification Number) or GP (General Product) number have
met with these standards. If you want more confidence in your
vitamins and minerals, check out www.ConsumerLab.com. They test
and report on various brands and types of supplements.

ABSORPTION INSURANCE

The body will easily absorb most brand name calcium products.
However, if in doubt check for the USP symbol, or try a simple
test on a sample tablet. Place it into a glass of warm water or
clear vinegar. Stir occasionally. If the tablet dissolves within
30 minutes, then the supplement will most likely dissolve in
your stomach as well. Chewable and liquid calcium supplements
are a good alternative to ensure proper absorption. As a rule of
thumb, calcium, whether from diet or supplements, is best
absorbed when consumed throughout the day in increments of less
than 500mg.

BEWARE OF INTERACTIONS

If you are taking any medications, prescription or
over-the-counter, check with your doctor or pharmacist before
adding calcium supplements into the mix. Calcium has been shown
to interfere with the absorption of iron supplements, Synthroid
for hypothyroidism, bisphosphonate medication for osteoporosis
(i.e. Fosamax or Didrocal), and certain antibiotics such as
tetracycline. A window of 2 hours or more between the medication
and calcium supplementation should prevent an interaction.

OTHER BONE BUILDERS

Calcium supplements are found in varying combinations, often
with added vitamins and minerals such as magnesium and Vitamin
D. For most healthy individuals, additional supplements of
magnesium are not required. Magnesium is abundant in vegetables
and nuts, and our daily requirements can be met with that good
old "5 servings of fruits and vegetables." Those who believe
they may have a magnesium deficiency due to illness should
consult a physician. On a different note, sunscreen, age, and
increasing indoor activities are depleting the levels of Vitamin
D we as humans are producing. This is prompting more
recommendations for Vitamin D supplementation. You may opt to
take Calcium supplements with Vitamin D, which is great, but not
an absolute must. Although Vitamin D enhances calcium
absorption, it is taken in and stored in a unique way and at a
different rate than calcium.

THE BOTTOM LINE

Ignore the sales pitches and consumer hype when purchasing
calcium supplements. The least expensive and most basic brands
of calcium carbonate or calcium citrate will typically do the
trick!

About the author:
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