"Why is calcium important?

Calcium is a nutrient that is essential for strong bones and for supporting your body's critical functions such as controlling your blood pressure and maintaining your heart beat. Ninety-nine percent of your body's calcium is stored in your bones and teeth. This calcium makes up your bone bank. Throughout your lifetime, calcium is "deposited" in and "withdrawn" from your bone bank depending on your needs. When your dietary calcium intake is too low, your body will "withdraw" the calcium it needs from your bones. Over time, if more calcium is taken out of your bones than is put in, the result may be thin, weak bones that may break more easily.

How do I take my calcium supplement?

• It is important to read supplement labels and follow the directions for use.
• When your calcium supplement is well absorbed, your body can easily use it. For best absorption, most calcium supplements should be taken with food. Calcium citrate is an exception; it can be taken with or without food.
• It is best to spread out the calcium you consume from diet and/or supplements throughout the day. In fact, for best absorption, it is recommended to consume 500mg of calcium or less at one time.

Are there any special considerations?

• If your medical professional recommends an iron supplement and you are also taking a calcium supplement, it is important that your body absorbs both nutrients. For the best absorption of both iron and calcium, it is recommended to take your calcium supplement 2 hours before or after your iron supplement. You should not take them at the same time.
• Calcium interferes with the body's ability to use certain antibiotics, tetracycline for example. If your doctor prescribes tetracycline, it is important for you to take it properly. Therefore, you should not take calcium supplements (or eat calcium-rich foods) at the same time as tetracycline. Your antibiotic will work best if you take your calcium supplement (or eat calcium-rich foods) 2 hours before or after taking tetracycline. It is always important to speak to your pharmacist about the proper way to take your medication.

When choosing a calcium supplement, you should also:

• Note the serving size. This will tell you the number of tablets you must take to get the % DV listed on the label.
• Check the label for the abbreviation "USP." The best supplements meet the voluntary standards of the U.S. Pharmacopeia (USP) for quality, purity and tablet disintegration or dissolution.
• Be aware of generic brands. While generic calcium supplements are often cheaper than name brands, they may not meet voluntary standards for tablet disintegration. In other words, they may dissolve more slowly, which decreases their effectiveness.
• Avoid calcium supplements that contain unrefined oyster shell, bone meal or dolomite. These products may also contain toxic substances, such as lead, mercury and arsenic.
• Don't bother with chelated calcium tablets. They're more expensive and have no advantage over other types of calcium.

Know your daily recommended calcium intake:
Age (years)   Calcium (mg/day)
1 - 3               500
4 - 8               800
9 - 18           1300
19 - 50         1000
51+              1200"

Discussion: Are you getting enough calcium in your daily diet or do you need to take supplements to get your calcium? If you do take a calcium supplement, are you taking it properly?