Calcium is a key nutrient for maintaining bone health. If you don’t get enough calcium from food, you can take a calcium supplement. However, calcium from supplements is not as easily absorbed as calcium from food. This article provides you with some suggestions to help you enhance calcium absorption.

Improve Calcium Absorption Rate

Magnesium promotes calcium absorption. It is also good for bone health. Make sure your daily diet contains enough magnesium to increase calcium absorption.

• To increase your magnesium intake, eat more whole grains and vegetables, such as zucchini, green beans, broccoli, cucumbers, spinach, nuts, and seeds.
• Adult women under 30 need about 310 mg of magnesium daily, and women over 30 need 320 mg. Men under 30 years old need 400 mg of magnesium, and men over 30 years old need 420 mg. 30 grams of almonds contain approximately 80 mg of magnesium.

Take calcium supplements in divided doses. If the total daily dose of calcium supplements exceeds 500 milligrams, divide the dose into several doses. Because the body can absorb up to 500 mg of calcium at a time.

• Taking more calcium than you need is dangerous. This increases the chances of kidney stones and heart disease.
• Adolescents and teenagers (9 to 18 years old) need 1,300 mg of calcium daily.

Get enough vitamin D or take appropriate supplements. Vitamin D also promotes calcium absorption. Therefore, many milks are fortified with vitamin D to help you absorb calcium.

• Many dairy products, such as butter, cheese, and milk, contain vitamin D. Fortified cereals and fish are also good sources of vitamin D.
• For adults under the age of 70, the upper limit of daily vitamin D supplementation is 600 international units. Seniors over 70 years old require 800 IU. For reference, 90 grams of swordfish contains about 560 international units of vitamin D, and a cup of milk contains about 120 international units.

Take calcium carbonate supplements with food. It is best to eat calcium carbonate with food, because calcium carbonate can be absorbed by the body under the action of gastric acid, and food will promote gastric acid secretion.

• Other types of calcium, such as calcium citrate, do not necessarily have to be taken with food. Calcium citrate is generally more expensive than calcium carbonate. Calcium citrate is suitable for people with gastrointestinal problems such as irritable colon syndrome.

Take iron and calcium supplements at least 2 hours apart. If you take a multivitamin that contains iron, the same interval should apply.

• The body absorbs iron and calcium through essentially the same process, so processing both elements at the same time will reduce absorption rates.
• The same applies not only to supplements but also to foods and drinks containing these two elements. Calcium supplements should not be taken with iron-rich foods (such as pork liver, and spinach). Iron supplements should not be taken with calcium-rich foods (such as milk).

Calcium supplements cannot be taken with foods rich in phytic acid and oxalic acid. These acids can bind to calcium and affect absorption. Many foods rich in magnesium also contain high amounts of phytic acid or oxalic acid. So when eating these foods to supplement magnesium, don’t take calcium supplements at the same time.

• For example, spinach, sweet potatoes, beans, kale, and many types of nuts and seeds contain high amounts of phytic and oxalic acids. Whole grains and wheat also contain these two acids, but they do not hinder calcium absorption as much as the vegetables listed above.

Excessive drinking is prohibited. Alcohol reduces calcium absorption. No more than one drink a day on average.

• “1 unit of alcohol” is equivalent to 350 ml of beer, 120 ml of red wine, or 45 ml of liquor.

Know Your Calcium Needs

You should use a food diary to record the food you eat. Write down food types and portion sizes. Then calculate the approximate daily calcium intake.

• For example, a cup of yogurt contains 415 mg of calcium. If you drink a cup and a half of yogurt a day, you will get approximately 620 mg of calcium.

Adults under 50 need 1,000 mg of calcium daily. Adults over 50 need 1,200 mg of calcium daily.

• The upper limit is 2500 mg. You can slightly exceed the daily recommended amount, but your daily calcium intake from food and supplements should not exceed 2,500 mg.

Talk to your doctor to find out if you need calcium supplements. Your doctor will help you assess whether you need calcium supplements based on your diet. He will tell you the recommended dosage, whether it conflicts with other medications, and what side effects it may have.

Understand the possible risks. Some people need more calcium supplements. For example, patients with osteoporosis need to supplement enough calcium. Calcium helps you maintain bone health.

Tips

• Calcium from food is easier to absorb than calcium from supplements. Try to get calcium from food. In addition to calcium, food also contains other nutrients.
• Foods rich in calcium include canned sardines, beans, oats, almonds, sesame seeds, and dairy products such as milk, cheese, and yogurt.
• Control caffeine intake. Be careful if you drink more than two cups of coffee a day, as caffeine blocks calcium absorption.
• If you have thyroid inflammation, calcium, iron, and magnesium supplements should be taken at least 4 hours apart from thyroid medication.
• Some calcium supplements, especially calcium carbonate, may cause swelling, gas, and constipation. If you have these problems, you can switch to calcium citrate.