Calcium: Supporting Your Bone Health

/in , , , , , /by

Getting enough calcium is vital for maintaining strong bones and overall wellness. While calcium supplements can help fill gaps, it’s important to know how to take them for optimal effectiveness. Here are some tips!

1. Absorption Limits: Spread Out Your Dose
The human body can only absorb about 500 mg of calcium at a time. Try splitting your daily intake into smaller doses. For instance, if you aim for 1,000 mg daily, consider taking 500 mg in the morning and another 500 mg in the evening.

2. Choosing the Right Type of Calcium
There are two main types of calcium commonly found in supplements: calcium citrate and calcium carbonate. Both offer benefits, but each comes with specific guidelines:

  • Calcium Citrate: This type can be taken anytime, with or without food, making it versatile. It’s also a good option if you experience gastrointestinal discomfort with other calcium supplements.
  • Calcium Carbonate: To ensure maximum absorption, take this type with food.

3. Pair Calcium with Vitamin D for Better Absorption
Vitamin D plays a critical role in helping the body absorb calcium. To boost calcium absorption, aim to meet the daily recommended intake of vitamin D through sun exposure, fortified foods, or a supplement if necessary.

4. Avoid Taking Calcium with Certain Minerals and Medications
Calcium can interfere with the absorption of zinc, magnesium, and some antibiotics. For best results, avoid taking calcium at the same time as these supplements or medications.

5. Bone Health: Don’t Forget Weight-Bearing Exercise
Alongside calcium, engaging in regular weight-bearing exercises (like walking, jogging, and resistance training) will stimulate bone formation and maintain bone density, helping prevent conditions like osteoporosis.

6. Trusted Supplement Brands
Supplements are not regulated, and it can be difficult to know what brands are trustworthy. Talk to your dietitian to determine what is best for you!

7. Prioritize Calcium-Rich Foods
Although supplements can be helpful, it’s always best to get calcium through food whenever possible. Foods rich in calcium support general health and bone density maintenance.

  • Whole foods provide additional nutrients that enhance calcium absorption and bone health. Some calcium-rich food options include:
    • Dairy products like milk, yogurt, and cheese
    • Calcium-fortified foods and beverages, such as certain plant milks and orange juice
    • Canned salmon and sardines (with bones)
    • Prunes and figs
    • Cooked greens (such as spinach, kale, collards)
    • Oranges and broccoli