How A lot Ought to You Take?
It relies on how a lot you are already getting in your weight loss plan. Adults want 1,000 milligrams of calcium (from all sources) day-after-day, and that quantity goes up with age. Girls over 50 and males over 70 want 1,200 milligrams per day. When you assume you want a complement to spice up your quantity, verify along with your physician.
The extra calcium you are taking at one time, the tougher it’s to your physique to course of it. Intention for 500 milligrams or much less. You might need to take a smaller quantity at every meal all through the day so as to add as much as your complete.
Calcium Carbonate or Calcium Citrate?
Calcium carbonate is the extra widespread of the 2 most important kinds of calcium dietary supplements. You must also eat one thing once you take it to assist your physique use it finest. It would not matter if you happen to take calcium citrate with or with out meals.
A complement might have extra calcium carbonate as an ingredient than one with calcium citrate, however they may very well be equally efficient. While you evaluate merchandise, verify the labels to learn how a lot precise calcium you will be getting in a dose.
Facet Results and Interactions
Fuel, bloating, and constipation are extra widespread with calcium carbonate. That is another excuse to divvy your dose up into servings and to take them with meals. Consuming extra fluids might show you how to keep away from these signs, too.
Making an attempt a brand new kind of calcium complement? Begin with a small dose, like 200-300 milligrams each day for every week, and construct up regularly.
Calcium could make sure medicine much less efficient, so discuss to your physician if you happen to’re taking a prescription medication for osteoporosis or Paget’s illness, seizures, or thyroid issues, or an antibiotic.
Some antacids, laxatives, and steroids can pull calcium out of your physique or hold you from utilizing it nicely.
The Vitamin D Connection
Your physique wants vitamin D as a way to absorb and use calcium. And if you happen to’re like virtually 3/4 of People, you do not get the really useful quantity: 400-800 worldwide items each day for adults below 50, and 800-1,000 if you happen to’re older. So, many calcium dietary supplements additionally embrace vitamin D.
– “calcium only supplements”