Calcium Supplement Smarts
Get as a lot calcium as you may from meals, which incorporates different vitamins that additionally enhance bone well being. Make up for shortfalls of calcium by taking dietary supplements.
Take no matter complement is most handy and most cost-effective (often calcium carbonate).
Take calcium with meals to boost absorption (not essential with calcium citrate), however not more than 500 milligrams at a time; any quantity above that taken in a single dose is absorbed much less effectively.
You can too devour calcium-fortified meals to fulfill your day by day calcium requirement. This may be particularly helpful in case you have issue swallowing calcium drugs, that are slightly giant. For instance, calcium-fortified variations of orange juice, soymilk, tofu, breakfast cereal, bread, frozen waffles, oatmeal, vitality bars, scorching chocolate combine and even milk can be found. Most calcium-fortified meals present about 150 mg of calcium per 1⁄2 cup or four ounces.
Don’t exceed 1,000 to 1,200 milligrams of supplemental calcium a day, since greater than which will improve the chance of sure sorts of kidney stones.
H2 blockers (reminiscent of Zantac and Pepcid) and proton pump inhibitors (reminiscent of Nexium and Prilosec) can lower calcium absorption.