From the Guidelines
To take calcium supplements effectively, choose a form like calcium citrate or calcium carbonate based on your needs, and take 1,000-1,200 mg daily, split into doses of 500 mg or less, with vitamin D (600-800 IU daily) to enhance absorption, as recommended by recent guidelines 1. When selecting a calcium supplement, consider your individual needs, such as digestive issues, which may be better managed with calcium citrate, or the need to take it with meals, which is recommended for calcium carbonate.
- The recommended daily intake of calcium is typically 1,000-1,200 mg for adults, but it's essential not to exceed 2,500 mg daily from all sources combined, as this can increase the risk of adverse effects, such as kidney stones 1.
- Common brands of calcium supplements include Caltrate, Os-Cal, and Citracal, but it's crucial to consult with your healthcare provider before starting any supplements, especially if you have kidney disease or take medications that might interact with calcium 1.
- To aid calcium absorption, take calcium carbonate with food, and consider taking calcium citrate with or without food, as it may be the preferred supplement for people at risk of developing kidney stones 1.
- Additionally, stay hydrated when taking supplements to prevent kidney stones, and if you experience constipation, gas, or bloating, try switching to a different calcium form or brand, as these side effects are common but can be managed 1.
From the FDA Drug Label
When using this product do not take more than 7 chews in a 24-hour period, or use the maximum dosage for more than 2 weeks, except under the advice and supervision of a physician. To take calcium supplements, do not exceed 7 chews in 24 hours and do not take the maximum dosage for more than 2 weeks without consulting a physician 2.
From the Research
Calcium Intake Guidelines
- The optimal calcium intake varies by age and demographic, with recommended daily intake ranging from 400 mg/day for infants to 1,500 mg/day for adults over 65 years old 3, 4
- Adequate vitamin D is essential for optimal calcium absorption, with recommended daily intake of at least 600 IU/day for individuals over 70 years old 5
- Calcium intake up to a total of 2,000 mg/day appears to be safe in most individuals, but further research is needed for certain age groups 3, 4
Supplemental Calcium
- Calcium supplements can be used to meet optimal calcium intake requirements, especially for individuals who cannot meet this need through diet alone 3, 6
- The preferred form of calcium supplement is calcium carbonate, which should be taken with a meal to ensure optimal absorption 6
- Calcium citrate can be taken without food and is recommended for individuals with achlorhydria or those taking histamine-2 blockers or protein-pump inhibitors 6
- The maximum dose of elemental calcium that should be taken at a time is 500 mg 6
Administration and Absorption
- A divided dose regimen (e.g., taking calcium supplements with meals and at bedtime) can result in substantially greater absorption of the supplement than taking a single dose per day 7
- Gastric acid is not necessary for absorption of calcium supplements, as long as they are taken with meals 7
- Assessing absorption fraction before beginning a supplement regimen can help determine the optimal dose for individual patients 7
Potential Adverse Effects
- Potential adverse effects of calcium supplementation include gastrointestinal complaints, but renal calculi are not typically associated with calcium supplementation 6
- High calcium intakes (>1500 mg/day) from food or supplements may be associated with an increased risk of advanced and fatal prostate cancer 6