Few Americans get enough calcium. In fact, the National Dairy Council says that three quarters of Americans get less calcium than they need each day. Calcium keeps bones healthy and helps lower the risk of osteoporosis,
The chart below shows you how little calcium most Americans get and how much they should get. The 2005 Dietary Guidelines for Americans just boosted the number of calcium-rich foods to three servings of calcium-rich foods every day. That’s one cup of low-fat or fat-free milk or yogurt or 11⁄2 ounces of cheese. Food studies show that Americans, on average, get 11⁄2 servings a day.
| Current Intake of Calcium* |
Dietary Reference Intake (DRI) Recommendations** |
| Girls ages 12 — 19: 12% of requirement |
Ages: 9 — 18: 1,300 mg |
| Boys ages 12 — 19: 32% of requirement |
Ages: 9 — 18: 1,300 mg |
| Women ages 20 — 49: 12 to 16% of requirement |
Ages 19 — 50: 1,000 mg |
| Women ages 50 and older: 4 — 5% of requirement |
Ages 51 and older: 1,200 mg |
| Men ages 20 — 49: 29 to 31% of requirement |
Ages 19 — 50: 1,000 mg |
| Men ages 50 and older: 13 — 15% of requirement |
Ages 19 — 50: 1,000 mg |
*Based on data from USDA food intake surveys. Percent of calcium intake based on the DRI for each age group.
**DRIs are the current recommendations for calcium for the general public.
Do you find it hard to reach your daily calcium goal, even if you drink a glass of milk, choose calcium-fortified juice, and nibble on cheese? If so, maybe it is time for you to think about adding a calcium supplement.
Here are facts to think about as you search for your ideal calcium supplement:
- Easy to get: You can buy calcium supplements without a prescription in a wide range of forms, such as pills, and tablets you can chew.
- Purity: Make sure to choose a calcium supplement with a known, reliable brand name. Or you can look for a label that has the United States Pharmacopeia (USP) symbol.
- Calcium compounds: Calcium in supplements come in the form of a compound, such as calcium carbonate, calcium phosphate or calcium citrate. These compounds contain different amounts of “elemental” calcium. Elemental calcium is the actual amount of calcium in the supplement. Read the Supplement Facts label carefully for the amount of calcium you get per serving. Think about the amount you need along with the dairy foods you eat to reach your daily calcium goal. Buy the one that provides the most calcium in the least number of servings.
- Amount of calcium: Choose a supplement that contains about 500 mg per serving. Most supplements have 500 to 600 mg. It is also a good idea to purchase one that also contains vitamin D. Vitamin D helps your body better absorb the calcium.
- Forms of calcium: Pills can be large and difficult for some people to take. There also are chewable tablets or chews. Viactiv is a calcium carbonate chew that is available in a variety of flavors. Each chew provides 500 mg of elemental calcium.
- How and when to take: To make the most of the calcium you take, take no more than 500 to 600 mg at a time. Your body is only able to absorb a certain amount of calcium at a time. If you need about 1,000 mg, take your supplement twice a day. Calcium supplements made of calcium carbonate are absorbed best when you take them with food. Those made with calcium citrate are absorbed well anytime.
- Tolerance: Most people can tolerate any calcium supplement, but some people experience side effects, such as gas or constipation. To decrease side effects, you may want to start with 500 mg per day. Then increase the amount, if you need more. If one type of calcium supplement doesn’t work for you, try another.
- Calcium combined with vitamin D: Because vitamin D is necessary for the body to absorb calcium, it’s important to get enough vitamin D. The amount of vitamin D that most adults need is 400 I.U. (International Units) a day. One cup of milk contains about 100 I.U. If you drink two cups of milk a day and take a daily multivitamin and mineral supplement, you’ll get enough vitamin D.
- Medication interactions with supplements: A calcium supplement can interact with some prescription or over-the-counter medications. For example, calcium supplements may reduce the absorption of the antibiotic tetracycline. Calcium also interferes with the absorption of iron. However, you can avoid this by taking your iron supplement with vitamin C or by using calcium citrate as your calcium supplement. Don”t take your calcium supplement with medication that should be taken on an empty stomach. This will interfere with the absorption of the medication.
