Calcium 101
Nearly 80% of Americans fail to get enough calcium in their diets, according to federal government statistics. While it’s well known that calcium improves the integrity of our bones and teeth, what is lesser known is that it helps us to maintain a healthy metabolism, protects against colon cancer, lessens pre-menstrual mood swings, and stabilizes blood pressure.
Calcium is found naturally in dairy products, almonds, collard greens, white beans, and broccoli to name a few, and more recently has been added to orange juice and other food products because of its known health benefits. (Not that I am a proponent of drinking orange juice!)
Most women have heard it’s a good idea to take a calcium supplement to help ward off osteoporosis, or bone loss, which can occur as they age. But as you can see from the above, calcium provides health benefits for everyone! Unfortunately, for most people, here is where the clarity ends. Confusion sets in once you enter the store and find yourself staring at all the supplements available—calcium carbonate, calcium citrate, 1000 mg, 500 mg…??? How much calcium should you take, and when is the best time to take it?
Here’s the facts you’ll need to bone up on:
- Calcium can alter the effects of antibiotics and blood pressure medicines—so ask your doctor before beginning a calcium regimen.
- Most experts recommend that women aged 19-50 take 1000 mg of calcium a day. (Those over 50 should take 1200 mg.)
- Calcium is best absorbed in 500 mg amounts, so if the multivitamin you take in the morning has 500 mg in it, take another 500 mg in the evening.
- Calcium needs vitamin D to boost its absorption, so make sure your supplement contains both.
- If you chose a calcium carbonate supplement, take it at mealtime to ensure absorption.
- Calcium citrate can be taken at any time.
Bone-appétit everyone!