How to Supplement Your Calcium Intake

We all know that calcium is important for strong bones and teeth and there are many different ways to get the calcium you need.

Two main forms of calcium supplements are calcium carbonate and calcium citrate. They're both easily absorbed by our bodies.

Calcium carbonate is basically chalk. You can find it in antacid tablets and flavored chews. You'll need to take it with food to make sure you get all its benefits.

Calcium citrate comes from citrus—oranges, lemons, limes. You may find that it's been added to your morning orange juice. This one can be taken without food. And it sure tastes good in my O.J.

So, how much calcium do we need? Depending on your age and gender the recommendation is anywhere between 1000 to 1300 mg of calcium a day. We typically get about 600 from our diet, and supplements can make up the difference.

But don't take more than 500-600 mg at once. Larger amounts aren't absorbed very well. And more than 2,000 mg a day could lead to kidney problems.

Keep in mind also that calcium supplements can reduce the absorption of certain meds, like tetracycline antibiotics, so don't take them at the same time.

What you should take with calcium is Vitamin D. It's kind of like a magnet—it helps calcium be absorbed into the bone. You can get it from dairy products, supplements, or by going out in the sunshine.

Of course, the best way to get your calcium is through food. Sources include: Dairy products, Broccoli and other leafy green vegetables, Tofu and almonds.

If you have any questions, call your doctor or pharmacist.