Veggie Blog

Supplements for calcium

Your body needs calcium throughout your life. At certain times, such as childhood, breast-feeding and pregnancy, getting enough is especially important. Children need calcium for growing teeth and bones, and adults need it to keep their bones strong and to lower the risk of osteoporosis. Calcium also plays a part in normal blood clotting and in muscle and nerve function.

How to take calcium supplements

If you take calcium supplements, take them with or just after a meal and drink a large glass of liquid, preferably water. If you use chewable tablets, chew them thoroughly before you swallow. If chewing is hard for you, let the tablet dissolve in a glass of water or juice and drink it slowly. Calcium can interfere with some medicines, so ask your pharmacist how long to wait between your supplement and your other medication.

Calcium supplements can help your bones and teeth, but you should make sure they are right for you before you buy them. Talk to your doctor first if you have kidney stones, kidney disease, stomach problems or diarrhea. If you are pregnant or breast-feeding, let your doctor know that you are interested in or taking calcium supplements.

Side effects and limits

Most people can take calcium supplements, but too much can cause problems. High doses may lead to constipation, nausea, vomiting, a dry mouth and a loss of appetite, and over the long term they can raise the risk of kidney stones. For most adults the upper limit from food and supplements together is 2,500 mg a day (2,000 mg after age 50). If you notice any of these problems, contact your doctor.

When you see your doctor, mention any other medicines you take and any history of illness in your family. Side effects are rare, but they do happen and may mean that some people should not take these supplements.

Food comes first, though. Adults usually need about 1,000 to 1,200 mg of calcium a day, and good sources include dairy products, fortified plant milks, tofu made with calcium, kale, bok choy and almonds. Supplements are only meant to fill the gap if your diet falls short. You can buy them in pharmacies, supermarkets and online. They are not expensive, and your doctor can tell you whether you need one and how much.