This information explains calcium supplements and how to take them.
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This information explains calcium supplements and how to take them.
Calcium is a mineral that you need to build and maintain healthy bones. If you don’t get enough calcium from your diet, your body will take it from your bones. This can cause osteoporosis.
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Osteoporosis develops when you lose bone tissue, which makes your bones more likely to fracture (break). Osteoporosis is most common in females who have gone through menopause (a permanent end of your monthly periods). It can develop in anyone, including males, due to medication or illness. Some risk factors for osteoporosis include:
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Vitamin D is a vitamin that helps your body absorb calcium. Your body makes vitamin D after being exposed to the sun. Vitamin D is also found in some foods.
It can be hard to get enough vitamin D from just sunlight and foods. Your doctor or clinical dietitian nutritionist might tell you to take vitamin D supplements. These can be prescription or over-the-counter vitamin D supplement pills or calcium supplements with vitamin D added.
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Getting enough calcium in your diet helps prevent osteoporosis. Calcium is measured in milligrams (mg) that you need per day.
Vitamin D is measured in international units (IU) that you need per day.
If you have osteoporosis, you might need more calcium, vitamin D, or both. Talk with your doctor or clinical dietitian nutritionist about how much you need per day. Don’t take more than your daily recommended amount of calcium. Taking too much can be harmful to your health.
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The best way to get calcium is through the food you eat. Dairy products are a good source of calcium. If you’re lactose intolerant, try lactose-free dairy products or Lactaid® pills. You can also try calcium-fortified orange juice and other foods. Check food labels to see the amount of calcium in foods.
The table at the end of this resource lists some foods and drinks that are high in calcium.
You may find it hard to get enough calcium from your diet alone. Your doctor or clinical dietitian nutritionist may suggest that you take a calcium supplement. You don’t need a prescription for this. Your doctor or clinical dietitian nutritionist will tell you how much you should take.
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There are several types of over-the-counter calcium supplements, including calcium carbonate and calcium citrate. These supplements are taken orally (swallowed). All calcium should be taken with food.
Don’t buy calcium tablets that are made from bone or dolomite. These may contain lead or other harmful metals. Certain health-food store preparations have this problem. Most calcium supplements that you buy in a pharmacy have been tested for this.
Calcium carbonate is absorbed best if you take it with meals. OsCal® and Caltrate® are 2 brands of calcium carbonate supplements. Other forms of calcium carbonate include:
Calcium citrate is another type of calcium supplement. Some people may absorb calcium citrate better than calcium carbonate. This is true for older people and people with low stomach acid (for example, people who have pernicious anemia).
Calcium citrate absorbs best if you take it 30 minutes before a meal. One brand of calcium citrate is Citracal®, which is available in most pharmacies.
If you have any of the following side effects with calcium carbonate, take calcium citrate instead:
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The following table includes some foods and drinks that are rich in calcium.
Food Portion size Calcium in portion (mg) Calories in Portion Parmesan cheese 1½ ounces 503 167 Cheddar cheese 1½ ounces 307 171 Milk, low-fat 1 cup (8 ounces) 305 102 Yogurt, plain, nonfat 1 cup (8 ounces) 265 150 Soy milk, plain, calcium-fortified 1 cup (8 ounces) 301 80 Sardines, canned in oil, with bones, drained 2 sardines 92 50 Collards, cooked ½ cup 134 31 Bok choy (Chinese cabbage), raw 1 cup 74 9 Almonds ¼ cup 96 207 Figs, fresh 2 medium figs 35 74 Mineral water (such as San Pellegrino® and Perrier®) 1 cup (8 ounces) 33 0For more information on foods that are rich in calcium, talk with your clinical dietitian nutritionist.
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National Institutes of Health (NIH) Osteoporosis and Related Bone Diseases National Resource Center
800-624-BONE (800-624-2663)
www.bones.nih.gov/health-info/bone/osteoporosis
National Osteoporosis Foundation
202-223-2226
www.nof.org
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