From the Research
The best time to take calcium supplements is divided throughout the day with meals, rather than in a single large dose, to maximize absorption and minimize potential side effects. According to the most recent and highest quality study, taking no more than 500mg at one time, ideally with breakfast and dinner, is recommended 1. Calcium carbonate should be taken with food to enhance absorption, while calcium citrate can be taken with or without food. It is essential to avoid taking calcium supplements with high-fiber meals or with iron supplements, as these can interfere with absorption. Additionally, separate calcium from certain medications like antibiotics, thyroid medications, and bisphosphonates by at least 2-4 hours. Calcium is better absorbed when taken alongside vitamin D (600-800 IU daily for adults), so look for supplements that contain both or ensure adequate vitamin D intake 2.
Some key points to consider when taking calcium supplements include:
- Taking calcium supplements with meals to improve absorption
- Avoiding high-fiber meals and iron supplements when taking calcium
- Separating calcium from certain medications by at least 2-4 hours
- Ensuring adequate vitamin D intake to enhance calcium absorption
- Not exceeding the recommended daily dose of 500mg per intake
It is crucial to note that excessive calcium intake may increase the risk of cardiovascular diseases and other health problems, so calcium supplementation should be prescribed and taken cautiously, accounting for individual patients' risks and benefits 3. Furthermore, the choice between calcium citrate and calcium carbonate supplements depends on individual patient needs, such as those with achlorhydria or taking gastric acid inhibitors 4. However, the most recent study suggests that calcium citrate may be a valuable product for the management of different chronic pathological conditions, including osteoporosis and nephrolithiasis 1.