When is calcium best absorbed

Women may lose up to 20 percent of their bone mass in the five to seven years following menopause. Other risk factors for osteoporosis Although the exact medical cause for osteoporosis is unknown, a number of factors contribute to osteoporosis, including the following:.

Persons with osteoporosis may not develop any symptoms, or may have pain in their bones and muscles, particularly in their back. The symptoms of osteoporosis may resemble other bone disorders or medical problems. Always consult your physician for a diagnosis. Osteoporosis is a very common problem that leads to broken bones and poor posture in aging women and men. To prevent the loss of bone mass, it is important to have sufficient calcium in the blood that is transported to the bones.

Although calcium is abundant in dairy products like milk, the amount of calcium that we need increases as we age. Since many people quit eating or drinking food products with calcium, such as whole milk, due to a health-related diet, a dietary supplement with calcium is important. Older adults require approximately 1, milligrams of calcium per day. The remainder of this article addresses ways to get enough calcium to keep bones strong. Lactose intolerance also can lead to inadequate calcium intake.

Those who are lactose intolerant have insufficient amounts of the enzyme lactase, which is needed to break down the lactose found in dairy products. To include dairy products in the diet, dairy foods can be taken in small quantities or treated with lactase drops, or lactase can be taken as a pill.

Some milk products on the market already have been treated with lactase. If you have trouble getting enough calcium in your diet, you may need to take a calcium supplement. The amount of calcium you will need from a supplement depends on how much calcium you obtain from food sources.

There are several different calcium compounds from which to choose, such as calcium carbonate and calcium citrate, among others. Except in people with gastrointestinal disease, all major forms of calcium supplements are absorbed equally well when taken with food. Calcium supplements are better absorbed when taken in small doses mg or less several times throughout the day. In many individuals, calcium supplements are better absorbed when taken with food. The body needs vitamin D to absorb calcium.

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.

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Recent Blog Articles. Health news headlines can be deceiving. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain.

This information is important if you have any health or dietary concerns. Elemental calcium is important because it's the actual amount of calcium in the supplement. It's what your body absorbs for bone growth and other health benefits. The Supplement Facts label on calcium supplements is helpful in determining how much calcium is in one serving. Be sure to note the serving size number of tablets when determining how much calcium is in one serving. Calcium supplements cause few, if any, side effects.

But side effects can sometimes occur, including gas, constipation and bloating. In general, calcium carbonate is the most constipating.

You may need to try a few different brands or types of calcium supplements to find one that you tolerate the best. Calcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics and calcium channel blockers. Depending on your medications, you may need to take the supplement with your meals or between meals.

Ask your doctor or pharmacist about possible interactions and which type of calcium supplement would work for you. Manufacturers are responsible for ensuring that supplements are safe and claims are truthful. Some companies have their products independently tested by U. Supplements that bear the USP , CL or NSF abbreviation meet voluntary industry standards for quality, purity, potency, and tablet disintegration or dissolution.

Different types of calcium supplements have different costs. Comparison shop if cost is a factor for you. Calcium supplements are available in a variety of forms, including tablets, capsules, chews, liquids and powders.

If you have trouble swallowing pills, you may want a chewable or liquid calcium supplement. Your body must be able to absorb the calcium for it to be effective. All varieties of calcium supplements are better absorbed when taken in small doses mg or less at mealtimes.

Calcium citrate is absorbed equally well when taken with or without food and is a form recommended for individuals with low stomach acid more common in people over 50 or taking acid blockers , inflammatory bowel disease or absorption disorders. Dietary calcium is generally safe, but more isn't necessarily better, and excessive calcium doesn't provide extra bone protection. If you take calcium supplements and eat calcium-fortified foods, you may be getting more calcium than you realize.

Check food and supplement labels to monitor how much total calcium you're getting a day and whether you're achieving the RDA but not exceeding the recommended upper limit.

Be sure to tell your doctor if you're taking calcium supplements. There is a problem with information submitted for this request. Sign up for free, and stay up-to-date on research advancements, health tips and current health topics, like COVID, plus expert advice on managing your health.

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