Understanding Calcium Supplements: What You Need to Know
Introduction
Calcium is one of the most important minerals in the body. It plays a key role in keeping bones and teeth strong† and helps muscles, nerves, and blood vessels function properly.† While many people get the calcium they need from food, others may take a supplement to fill in the gaps.
While we are a supplement company, we practice a food-first philosophy, especially with calcium. If possible, consume calcium in the diet rather than through supplementation. And, unless your physician or health care provider specifically advises otherwise, we suggest no more than 500 mg of supplemental calcium daily for those who take a calcium supplement.
Calcium Citrate Supplement 500 mg
Calcium Citrate Supplement supplies 500 mg of elemental calcium from calcium citrate in each serving of two tablets. The citrate form of calcium provides superior absorption.
$21.48 Add to cartWhat Is Calcium and Why Is It Important?
Calcium is a mineral that your body needs every day. Calcium is an essential mineral, so the body cannot produce it on its own, and it must be obtained through diet or supplements. About 99 percent of the calcium in your body is stored in your bones and teeth, supporting their structure and strength.† The remaining 1 percent is found in your blood, muscles, and other tissues, where it:
- Helps muscles contract (including your heart)†
- Sends nerve signals between your brain and body†
- Supports blood clotting†
- Helps certain enzymes and hormones work properly†
What Are Osteopenia and Osteoporosis?
Osteopenia and osteoporosis are conditions related to low bone density:
- Osteopenia means bones are weaker than normal compared to those of others of the same age.
- Osteoporosis is a more serious condition in which bones become very thin, brittle, and porous, increasing the risk of fractures. Nearly 20 percent of women and 5 percent of men over the age of 50 are affected by osteoporosis.
Bonus: Drs. Rahl and Kettles of Cooper Clinic share information about osteoporosis.
How Are These Conditions Diagnosed?
A quick and painless diagnostic test called a Dual-Energy X-ray Absorptiometry (DEXA) measures bone density or strength. A radiologist reads the results and determines whether the bone density is normal, low (osteopenia), or very low (osteoporosis). The general recommendation is that women aged 65 and over, and men aged 70 and over, have a bone density test. The test may be recommended earlier if there’s a family history (of osteoporosis), a history of broken bones, or there are other health issues known to potentially impact bone health. Cooper Clinic recommends a baseline DEXA scan for women at age 35 and a baseline DEXA scan for men at age 60.
Can Lifestyle Changes Improve Bone Health?
Yes. You can support strong bones at any age by making a few key lifestyle choices:
- Eat a balanced diet with calcium and vitamin D†
- Exercise regularly, especially with weight-bearing or resistance training†
- Do not smoke
- Do not drink or limit alcohol intake
- Get regular checkups to monitor bone health
Where Does Calcium Come From?
Many foods are naturally high in calcium, and others are fortified (calcium is added). The best way to meet your needs is to have a varied diet.
Calcium in Food
| Food | Serving Size | Calcium (mg) |
|---|---|---|
| Plain low-fat yogurt | 1 cup | ~415 mg |
| Part-skim mozzarella cheese | 1.5 oz (1 slice) | ~333 mg |
| Canned sardines (with bones) | 3 oz | ~325 mg |
| Calcium-fortified orange juice | 1 cup | ~300 mg |
| Milk (skim, 1%, 2%, whole) | 1 cup | ~300 mg |
| Cooked collard greens | 1 cup | ~268 mg |
| Tofu (with calcium sulfate) | ½ cup | ~253 mg |
| Cooked kale | 1 cup | ~180 mg |
| Cooked soybeans | 1 cup | ~175 mg |
| Cooked white beans | 1 cup | ~161 mg |
| Cooked navy beans | 1 cup | ~126 mg |
| Cooked pinto beans | 1 cup | ~78 mg |
| Almonds | 1 oz | ~75 mg |
| Broccoli (cooked) | 1 cup | ~62 mg |
| Cooked black beans | 1 cup | ~46 mg |
Calcium in Dairy Alternatives
| Fortified Plant Milk | Serving Size | Calcium (mg) |
|---|---|---|
| Almond milk | 1 cup | ~450 mg |
| Soy milk | 1 cup | ~300 mg |
| Oat milk | 1 cup | ~350 mg |
| Pea protein milk | 1 cup | ~450 mg |
| Coconut milk (carton) | 1 cup | ~300 mg |
Tip: Be sure to check nutrition labels, as calcium content can vary between brands. Also, shake the carton well before each use, as added calcium can settle at the bottom.
Your body is very good at handling calcium from food and absorbing it gradually along with other nutrients. Unlike supplements, food-based calcium is less likely to cause problems like kidney stones or interfere with nutrient absorption. Eating meals containing more than 500 mg of calcium from whole foods is perfectly fine.
What Interferes with Calcium Absorption?
Several factors can reduce how well your body absorbs calcium. Being aware of them can help you get the most benefit from your calcium intake:
- Low stomach acid: This is especially common in older adults or people taking acid-reducing medications. Calcium citrate is usually better absorbed in these cases†.
- Large supplement doses: Your body absorbs calcium best in doses of 500 mg or less at a time, so taking supplements that contain more than 500 mg per serving is unproductive.
- Too much sodium: A high-salt diet can increase calcium loss through urine†.
- Excess caffeine: Drinking several cups of coffee or tea daily may slightly reduce calcium absorption.
- Vitamin D deficiency: Vitamin D helps your body absorb calcium†. If the body doesn’t have adequate levels of vitamin D, calcium absorption is reduced.
- Medication timing: Calcium supplements can interfere with certain medications† (like thyroid meds or some antibiotics) if taken simultaneously.
Should You Take a Calcium Supplement?
Some people struggle to get enough calcium from their diet. This can happen if you’re lactose intolerant, follow a plant-based diet, or don’t eat many calcium-rich foods.
In these cases, a calcium supplement may be helpful†. Still, most adults don’t need more than 500 mg daily from supplements, especially if they’re already getting calcium through food.
Types of Calcium in Supplements
There are two common forms of calcium in supplements:
- Calcium carbonate: This type of calcium is best taken with food so your stomach acid can help absorb it.
- Calcium citrate: This form is more easily absorbed and can be taken with or without food. Calcium citrate is often recommended because it does not require stomach acid for absorption†.
Cooper Complete offers Calcium Citrate. Each tablet provides 250 mg of elemental calcium. If taking calcium supplements with food and 500 mg is needed, we recommend taking 250 mg of calcium with two separate meals rather than 500 mg with a single meal.
Frequently Asked Questions (FAQs)
How much calcium should I take per day?
Following a food-first philosophy, review your typical diet by analyzing what foods you typically eat daily or semi-daily, and figure out how much calcium is in each of the foods based on the amount you eat. Deduct the amount you usually consume in your everyday diet from the Recommended Daily Allowances (RDAs) for calcium by age and gender to see if you need to supplement:
| Group | Age Range | Calcium (mg) |
|---|---|---|
| Adolescents and Teens | 9–18 years | 1,300 mg |
| Women | 19–50 years | 1,000 mg |
| Women | 51+ years | 1,200 mg |
| Men | 19–70 years | 1,000 mg |
| Men | 71+ years | 1,200 mg |
Can men take calcium supplements?
Yes. Calcium products are marketed to women as the primary customer, but some men take calcium supplements. It’s important for men (and women) to talk with their physician or health care provider before arbitrarily starting a calcium supplement, as high calcium intake may increase the risk of prostate cancer in men. For both men and women, taking high levels of calcium supplements may increase the risk of kidney stones.
When is the best time to take a calcium supplement?
- Calcium carbonate: Take with food; this form of calcium needs stomach acid to properly dissolve and absorb.†
- Calcium citrate: Take with or without food, as stomach acid has less impact on absorption.† Your body absorbs calcium best in smaller amounts, so split doses if taking more than 500 mg daily. If taken with food and 500 mg is needed, we suggest taking 250 mg at two separate meals. This way, if the meal contains calcium, overall calcium consumed in one sitting is less likely to exceed 500 mg.
Can calcium supplements interfere with the absorption of medications and other supplements?
Yes. Since calcium citrate can be taken on an empty stomach, we suggest taking it first thing in the morning or last thing at night. However, the time may need to be adjusted if you take a thyroid medication, some antibiotics, antacids, or iron supplements:
- Thyroid medications – take 4 hours before or after calcium
- Certain antibiotics (like tetracycline or ciprofloxacin) – take 2 hours before or 6 hours after calcium
- Iron supplements – take 2 hours before or after calcium
- Antacids – take 2 hours before or 6 hours after calcium
Should I take calcium and vitamin D together?
Vitamin D helps your body absorb calcium†, but it doesn’t need to be taken at the exact same time. At Cooper Complete, we recommend taking them as separate supplements so you can adjust the amount of calcium and vitamin D to your specific needs, since both are so variable from person to person. (It’s perfectly fine to take the two separate supplements at the same time.)
I’m on an acid reflux medication. Which form of calcium is better for me?
If you’re taking medication for acid reflux, such as a proton pump inhibitor (PPI) like omeprazole or an H2 blocker like famotidine, the better choice is calcium citrate† because:
- Calcium citrate does not require stomach acid for absorption, unlike calcium carbonate.
- Acid reflux medications reduce stomach acid, which can impair absorption of calcium carbonate.
- Calcium citrate can be taken with or without food, offering more flexibility for your schedule.
How much calcium can women safely take in supplement form?
Unless your physician or health care provider advises otherwise, we do not recommend that women take more than 500 mg of calcium supplements daily.
Can lifestyle changes improve bone health?
Yes! Eating well, staying active, avoiding smoking, and limiting alcohol are great ways to support your bones. Weight-bearing exercises like walking and strength training are beneficial.
Bottom Line
Calcium is essential for strong bones† and overall body function.† The best way to get calcium is through a well-balanced diet. But if you have trouble getting enough from your food, a supplement can help fill the gap.
Before starting any supplement, it’s always a good idea to talk with your physician or health care provider about what’s best for your body and your health goals.