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Calcium Supplements
By
Dr. Virginia
Cummings |
Question: My
doctor told me to take a calcium supplement every day. How
much should I take and what is the best kind? Can I get
enough calcium in my diet?
Answer: A calcium supplement is a good idea for
everyone, since, unfortunately, the average US diet is
deficient in calcium. Health and nutrition specialists have
increased the recommended intake of calcium for adults to
1200 milligrams daily, since this mineral is so important
for bone and dental health. Women being treated for
osteoporosis or pregnant and lactating women need even more
calcium – 1500 mg daily. Unfortunately, the foods richest in
calcium – dairy products – are often poorly digested by many
adults, and can also be high in fat and calories...not a
good idea for seniors!!
As you can see from the list, it IS possible to get adequate
calcium in the diet...but do we get it every day? Calcium is
too important a nutrient to neglect! Therefore, I recommend
adding a supplement to the diet, aiming for 1000 mg daily.
If that day’s diet happened to be extra rich in calcium,
that won’t hurt you – intake up to 2000 mg a day is safe.
It’s those days that you don’t eat any calcium-rich foods
that hurt you, and a supplement is a good way to ensure that
you’ll get most of the calcium that you need.
Don’t be scared away by the multitudes of calcium
supplements on the shelf at your local drugstore! There is
no best kind of calcium to take. I tell my patients, “The
best calcium supplement is the one that you can manage to
take every day!” The key feature of a calcium supplement is
the milligrams of elemental calcium that it contains.
Remember, we’re aiming for 1000 mg daily from a supplement.
Choose the supplement that is easiest, cheapest and most
palatable to you to ensure that you get your calcium every
day. A “perfect” supplement that just sits on your shelf is
no good to you. If you find a supplement that you like and
that agrees with you, that one is the “perfect” supplement!
The table at the top of the next page lists some common
types of calcium supplements and how much elemental calcium
each contains.
In addition to a calcium supplement, seniors need extra
Vitamin D for optimal bone health. 400 iu (international
units) is enough for people who do not have a diagnosis of
osteoporosis, and people with osteoporosis should take 800
iu daily. You can either choose a calcium supplement with
Vitamin D (these tend to be more costly) or get your Vitamin
D from a daily multivitamin – most contain 400 iu of Vitamin
D. Again, if your supplement is hard for you to take or
doesn’t agree with you, you might not take it every day and
you won’t get the nutrients you need. Find the supplement
combination that works best for you and you’ll be on your
way to healthier bones!! |
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