Johns Hopkins Health Alert
How Much Calcium Is Really in Your Supplement?
Many people take calcium supplements to help stave off bone loss, but how much calcium you actually get from a supplement isn't as straightforward as it may seem. Johns Hopkins explains …
In nature, calcium exists only as a compound (such as calcium carbonate or calcium citrate). Each compound contains a different amount of "elemental" calcium, the important ingredient needed for bone health.
When you take a calcium supplement, it's the amount of elemental calcium that's key. If the amount of elemental calcium isn't clearly stated on the bottle, check the Nutrition Facts label, which will include how much elemental calcium -- often listed simply as "calcium" -- is in a "serving size."
For example, Tums Ultra 1000 contains 1,000 mg of calcium carbonate per tablet, but only 40% of calcium carbonate is elemental calcium -- meaning, one Tums Ultra 1000 tablet has 400 mg of the essential mineral.
Often, the recommended serving size on the supplement label does not meet your daily calcium requirement. Tums Ultra 1000 lists a serving size as two tablets, adding up to 800 mg of calcium -- not enough for adults over 50, who should get 1,200–1,500 mg a day.
Bottom Line Advice: If you have questions about the right dosage, ask your doctor how many pills you should take each day. Also, it's best to spread out your daily dosage of calcium so you don' t take more than 600 mg of elemental calcium at one time; the body absorbs larger amounts less efficiently. Finally, take calcium carbonate with meals, because this type of calcium is absorbed better in the presence of stomach acid.
Posted in Nutrition and Weight Control on March 10, 2010
Reviewed January 2011
Medical Disclaimer: This information is not intended to substitute for the advice of a physician. Click here for additional information: Johns Hopkins Health Alerts Disclaimer
Notify Me
Would you like us to inform you when we post new Nutrition and Weight Control Health Alerts?
Comments
Health Alerts registered users may post comments and share experiences here at their own discretion. We regret that questions on individual health concerns to the Johns Hopkins editors cannot be answered in this space.
The views expressed here do not constitute medical advice, and do not represent the position of Johns Hopkins Medicine or Remedy Health Media, LLC, which has no responsibility for any comments posted on this site.
what are the current thoughts on the ues of strontium as a bone strengthening supplement?
Posted by: jebohebl | October 28, 2010 9:45 AM
Post a Comment
Already a subscriber?
Login
New to Johns Hopkins Health Alerts?
I am almost 80 yrs, I have osteroarthritis and osteopenia. I can only take acetomonphin 2600 mg daily, for pain. I do weight bearing excercise about 4 hours a week,that helps the pain a lot. I have taken 3 Chondroitin+ pills per day for years. I also take 1200 mg Vit D daily along with 5000 mg Omega 3. In the not to distant past, statins seriously weakend me. Niacin and aspirin(for flushes) gave mea bleeding intestine. I am not overweight, I have a good diet. My serum Ca is at the top level. Drs. have recommened that I do not take supplemental Ca, I do eat cheese, eggs, and milk, green veg.but not in large quantities. My question, is there any connection with serum Ca and taking Ca supplements? lakota
Posted by: lakota | March 13, 2010 10:09 AM