When you take calcium supplements, the proper dosage is just as important as the type of supplement. Take smaller doses throughout the day, and never more than 500 mg at one time. Studies have shown that the body will absorb approximately 36% of a 300 mg dose, and 28% of a 1000 mg dose. This approach is more effective than a high-dose approach.
Vitamin D helps absorb calcium
Vitamin D helps absorb calcium, which is essential for bone and muscle health. 99% of your body’s calcium is stored in your bones and teeth, so it’s essential to get sufficient amounts of vitamin D every day. The sun’s ultraviolet B rays trigger vitamin D syntheses, and when you get enough of them, your body will begin to absorb calcium more efficiently. But taking too much vitamin D can be bad for you. Calcium won’t be absorbed properly, and it will be deposited in other tissues, which can be damaging and cause a variety of ailments.
In the United States, many food sources of calcium are fortified with vitamin D to help prevent calcium deficiency. But it’s important to understand that not everyone gets enough vitamin D from food sources. A deficiency can affect the heart and circulatory systems, and affect the secretion of essential hormones. Fortunately, the number of fortified foods that contain calcium is increasing, and a healthy diet can remedy a calcium deficiency.
Small doses of Calcium Supplements
It is important to take calcium supplements in small doses, ideally no more than 500 milligrams a day. This way, your body can absorb more calcium at a slower rate than if you take large doses. Also, you should avoid taking calcium supplements more than three times a day.
Small doses of calcium supplements are better absorbed by the body when they are taken along with food. In addition, calcium supplements must contain vitamin D to be properly absorbed. Insufficient vitamin D prevents the absorption of calcium, weakens existing bones, and prevents the formation of new ones.
It is important to use calcium supplements only after consulting a doctor. Make sure to choose a brand-name supplement. Also, check for the USP symbol. This indicates that the supplement meets USP standards. It is best to take calcium supplements in small doses throughout the day. You can take them with food, with meals, or on an empty stomach.
Avoiding foods that interfere with absorption
When taking calcium supplements, it’s important to avoid foods that interfere with calcium absorption. These include foods containing phytic acid, a substance found in spinach, and some types of cereals. Phytic acid binds calcium and other minerals and makes them insoluble in the digestive tract. This prevents calcium absorption and reduces bone mineral density. Another substance that inhibits calcium absorption is oxalic acid, a compound found in spinach and cocoa.
Side effects Calcium Supplements
Calcium supplementation is an effective way to prevent low blood calcium levels and treat weak bones, low activity of the parathyroid gland, and latent tetany. However, it can have side effects. This supplement should only be used by individuals with certain health conditions or while taking certain medications.
Many prescription and over-the-counter drugs can interact with calcium supplements. Some of these interactions can be dangerous. High calcium levels may inhibit the absorption of other minerals, which is why it’s important to take one to two hours apart from other supplements. Also, calcium supplements should not be taken by people with heart disease, kidney disease, sarcoidosis, or bone tumors.
Some calcium supplements can cause gas, bloating, or constipation. If you notice any of these side effects, try a different type of supplement. If you still have stomach issues, you may want to consult your doctor or pharmacist. Calcium may increase your risk of developing kidney stones if taken in high doses. Some people may also develop heart problems or strokes. However, research has not shown a clear connection between calcium and these health risks.