Do You Need a Calcium Supplement? What to Know First
Calcium supplements: what to know
Calcium is important at every age. It matters most in childhood, when teeth and bones are growing, and during pregnancy and breast-feeding. Adults need it to keep bones strong and to help prevent osteoporosis. It is also involved in blood clotting, muscle movement and nerve signals.
Getting calcium from food first
Most people can get what they need from food. Adults usually need around 1,000 to 1,200 mg a day. Dairy products, calcium-set tofu, fortified plant milks, kale, bok choy and almonds are all good sources, which is useful to know if you eat little or no dairy. A supplement is meant to cover a gap, not to replace a healthy diet.
Taking a supplement correctly
If you do take one, swallow it with a meal or soon after, and drink a full glass of water. Chew chewable tablets well before swallowing. If you find that difficult, stir the tablet into water or juice, let it dissolve and drink it slowly. Calcium may affect how some medicines work, so ask your doctor or pharmacist whether to space them apart.
Check with your doctor before you start if you have kidney problems, kidney stones, stomach trouble or diarrhea. Tell your doctor too if you are pregnant or breast-feeding. Mention your other medicines and any family history of illness, because these can change what is safe for you.
Too much of a good thing
More is not better. The upper limit for adults is about 2,500 mg a day from food and supplements together (2,000 mg over 50). Large amounts can cause constipation, nausea, vomiting, dry mouth and poor appetite, and they can contribute to kidney stones. Serious side effects are uncommon, but if you notice a problem, stop and speak to your doctor.
Calcium supplements are sold in pharmacies, supermarkets and online, and they are not expensive. Ask your doctor whether you need one at all, and which kind and dose fit you.
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