The word “calcium” might conjure up an image of a large glass of cow’s milk. Although a cup of milk is an excellent source of calcium, this mineral is also abundant in yogurt, tofu, canned fish, and fortified plant-based milk. Surprisingly, even leafy greens and broccoli provide small amounts of calcium to the diet. However, if your intake of these calcium-rich foods is low, you may have been advised to take a calcium supplement to meet your daily needs and support bone health.
Getting enough calcium throughout the day goes beyond maintaining strong bones and teeth. “Calcium also plays an important role in blood clotting, helping muscles contract and regulating heart rate and nerve function,” says Kristen Hruschak, RD, founder of Aging Well Nutrition Services. The majority of calcium is stored in bones, and the body is constantly drawing on and replenishing its calcium stores to support these vital functions and maintain balance, she explains. Fortunately, you can help your body replenish its calcium stores through dietary changes and supplements. But to get the most out of your calcium supplement, it’s important to schedule it correctly. Keep reading to learn how to maximize the absorption of your calcium supplement.
Factors Affecting Calcium Absorption
Age
The natural aging process decreases our body’s ability to absorb calcium. Hruschak explains that calcium absorption in the intestines is highly dependent on the presence of the active form of vitamin D, called calcitriol. Our kidneys play a central role in converting vitamin D into calcitriol. However, as we age, the kidneys may become less efficient in this process, leading to reduced calcium absorption and an increased risk of bone loss. Therefore, older adults need more calcium than other adult populations to prevent calcium deficiency and maintain bone health.
Hormonal status
During menopause, estrogen levels drop, which poses a problem for your bones. The hormone plays a crucial role in maintaining bone density and strength by improving calcium absorption, promoting bone formation, and inhibiting bone breakdown. With lower estrogen levels, you may experience bone loss and an increased risk of osteoporosis. If you’re in perimenopause or menopause, make sure you’re getting enough calcium in your diet.
Type of calcium supplement
As you browse store shelves, you will find a wide selection of calcium supplements available in various forms. Some of the most common forms include calcium carbonate, calcium citrate, calcium gluconate, and calcium lactate. Of the options, Hruschak says calcium citrate, lactate, and gluconate are more easily absorbed and tend to be better tolerated than calcium carbonate.
Optimal time to take calcium supplements
Synchronization with meals
Combining your calcium supplement with or without a meal has an impact on its absorption quality and effectiveness. Calcium citrate, lactate, and gluconate are well absorbed at any time of day and can be taken with or without food, says Hruschak. On the other hand, if you use calcium carbonate, take it with food or immediately after eating to improve absorption. It also reduces the risk of gastrointestinal side effects, such as gas, bloating or constipation.
However, the types of foods you eat can also impact calcium absorption. For example, phytates are plant compounds found in bran, nuts, whole grains, dried beans and seeds that can bind to calcium and make the mineral difficult to absorb, says Hruschak. Likewise, oxalates found in rhubarb, spinach, nuts and tea can do the same. Soaking dried beans and cooking these foods can minimize their interference. You can also take your calcium supplement separately from meals rich in these foods.
Stay away from medications
Certain medications can also interfere with calcium absorption. Notably, glucocorticoids, such as prednisone, can reduce calcium absorption. It’s generally recommended to take calcium supplements two to four hours after these medications for optimal absorption, says Hruschak. Other medications that may interact negatively with calcium supplements include lithium, quinolone antibiotics, dolutegravir, and levothyroxine. If you take both calcium and one of these medications, ask your healthcare provider if you need to monitor your calcium levels.
Taking calcium supplements with other nutrients
To get the most out of your calcium supplement, take it in combination with vitamin D, magnesium, and vitamin K. It has already been established that vitamin D is a powerful duo with calcium: they are like the main players in a (bone strengthening). movie. Magnesium plays a supporting role: it helps activate vitamin D. We also shouldn’t forget vitamin K, which plays its own role in the mix. Vitamin K (especially vitamin K2) activates proteins necessary for bone mineralization. This process also helps prevent calcification of blood vessels, linked to cardiovascular disease. Getting enough vitamin D, magnesium, and vitamin K in your diet, as well as calcium, can greatly benefit bones and overall health.
Tips for Improving the Absorption of Calcium Supplements
When it comes to maximizing the absorption of calcium supplements, Hruschak recommends the following:
- Don’t take more than 500 to 600 milligrams of calcium at a time. Smaller doses are easier to absorb. Spacing supplements at least four hours apart.
- Pair calcium supplements with vitamin D supplements for better absorption.
- Although calcium citrate, lactate, and gluconate are generally well absorbed whether taken with a meal or not, there is an added benefit to taking calcium and vitamin D with a meal. Indeed, dietary fats from your food stimulate the absorption of vitamin D. The result? Better absorption of calcium.
- Avoid foods high in oxalate and phytate, as well as high doses of caffeine when taking calcium supplements.
The essential
To get the most out of your calcium supplement, consider the dose and foods you take it with, as well as any medications you take. Although you can take calcium citrate, lactate, and gluconate with or without meals and at different times of the day, you will get the most benefit from your calcium supplement if you take it with food, especially foods that contain vitamin D, and make sure your diet contains enough magnesium and vitamin K. If you are taking a calcium supplement, consult your health care provider for advice specific to your health needs.