From the Research
The optimal timing for taking calcium supplements with a multivitamin is to take them separately, with calcium ideally taken with food in divided doses throughout the day, as this approach supports better absorption and minimizes potential interference with other minerals. When considering the optimal timing, it's essential to take into account the type of calcium supplement, as calcium carbonate requires stomach acid for absorption and should be taken with meals 1. On the other hand, calcium citrate can be taken without food and is a better option for individuals with achlorhydria or those taking histamine-2 blockers or protein-pump inhibitors 1. The most recent and highest quality study suggests that calcium supplements produce a 1% increase in bone density in the first year of use, without further increases subsequently, and that supplementation with calcium, vitamin D, or their combination does not prevent fractures in community-dwelling adults 2. Key points to consider include:
- Taking calcium supplements in divided doses of 500mg or less to optimize absorption 3, 4
- Separating calcium intake from multivitamin intake to avoid interference with the absorption of other minerals, such as iron and zinc 1, 5
- Considering the potential benefits of taking calcium in the evening to support bone remodeling, which occurs primarily during sleep
- Ensuring adequate vitamin D intake, as it helps with calcium absorption, but recognizing that vitamin D and calcium do not need to be taken simultaneously 2, 5.