Osteoporosis Diet
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Calcium Supplements
There are many different forms of calcium preparations sitting on the pharmacy shelf. How do you decide which is best for you? If you are getting, on average, 1000-1500 mg of calcium a day in your foods, you likely do not need a supplement. However, to get this much calcium, the diet must be rich in dairy products such as milk, yogurt, some cheeses and fish. If you select a calcium supplement, below are some key facts to consider.There are two main preparations of calcium:
- Calcium Carbonate
- Calcium Citrate
Elemental Calcium – This is an important term. The label may say calcium 1000 mg, but the important term is “elemental calcium“. This is the amount of calcium that is actually available from the preparation. For instance:
| Weight | Elemental Calcium | |
| Calcium Carbonate | 1000 mg | 400 mg (40%) |
| Calcium Citrate | 1000 mg | 210 mg (21%) |
If you do not find the two words “elemental calcium” on the label, assume you must multiply the calcium weight listed by 40% for calcium carbonate and 21% for calcium citrate to get the true amount of elemental calcium.
- Expense – Calcium carbonate is the least expensive. Calcium citrate is more expensive per pill while providing only half the elemental calcium that carbonate preparation does.
- When and how to take it – Take calcium carbonate with meals, no more than 500 mg at a time. Twice a day is a reasonable dosing. Calcium citrate can generally be taken with or without food.
