These days, calcium comes in many forms: supplements in pills, chewable tablets, malted milk balls, even chocolate caramels. Sure, popping candy into your mouth is easy, but are you maximizing your calcium intake? Can you take the full daily dose of calcium in one sitting? If so, how much would your body actually absorb? With 10 million Americans suffering from osteoporosis—you might do well in getting the most out of your supplements.
Experts recommend 1,000 mg of calcium per day for adults, and 1,200 mg for those age 50 and older. But they also advise taking calcium in smaller amounts throughout the day—half the daily dose in the morning and half at night. Otherwise the body will not absorb all the benefits. The reason: You can only take in 500 mg of calcium at one time—similar to the way a sponge soaks up water, it will only hold so much. The unabsorbed calcium is lost through the system. But what if you suffer forgetfulness? There's no harm in taking the full daily dose all at once: "If you're the type who forgets, you're probably better off taking both tablets at the same time," says Jane Cauley, a professor in epidemiology at the University of Pittsburgh.
There are additional ways to maximize your calcium: eating the rights foods and taking vitamin D, for example. Here are some strategies to remember:
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Eat Calcium-rich. Load up on dairy products like milk and yogurt, as well as dark green vegetables like broccoli and spinach. "Bone health depends on a whole host of nutrients because bones aren't just made of calcium," says Robert Heaney, an expert in bone biology and calcium nutrition at Creighton University in Omaha. To build and replace bone you need an adequate amount of protein in your diet.
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Take Calcium with Food. Stomach acids aid calcium absorption. But this depends on what form of calcium your supplement contains. Check the label: If it lists calcium carbonate, take it with a meal. If it lists calcium citrate, you don't need to.
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Get Your Ds. Vitamin D is essential for calcium absorption. Get your D naturally through sunlight—10 minutes outdoors three times a week is plenty (though beware of the risk of skin cancer). Experts recommend 400 to 800 international units (IU) of vitamin D per day. This daily dose is often included in calcium supplements, and comes in two forms: D2 and D3. The latter is more effective at raising D levels in the body.
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Add Minerals. Calcium supplements often include other minerals to keep bones healthy. Magnesium is important for maintaining strong bones and improving density. Phosphorus is essential for building bone. In fact, 85 percent of the body's phosphorus is found in the bones and teeth.
You can also buy products like calcium-fortified orange juice or milk with vitamin D, which help you pack the calcium. What's more, healthy foods like these are filled with important proteins and nutrients, all of which help your body absorb calcium even more efficiently. "Bone health is not a mono-nutrient issue," Heaney says. "That's the overall picture."
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stomach acids,
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