Daily Amount of Calcium for the Body

Relying much more on calcium from food than from supplements . Foods contain other important nutrients, some of which help with calcium absorption. Ideally, it seems to be getting at least 750 mg of calcium from your diet and 750 mg from supplements , for a total of 1,500 mg.

Examples of good food sources. A serving of about 230 g of yogurt has 300 to 400 mg of calcium ; a cup and a half of semi-skimmed ricotta, 337; a cup of 300 mg milk (ideally, products derived from skimmed and semi-skimmed milk). A serving of about 90 g of sardines with bones contains 370 mg; a cup of kale, 95 and a cup of broccoli, 70.

If you are taking thyroid hormones, corticosteroids, iron pills or the antibiotic tetracycline, you should first talk to your doctor or pharmacist about calcium supplements , as they may interact with these and other drugs.

Calcium supplements should be taken with a meal. Stomach acids increase the absorption of most calcium supplements , as well as the absorption of other nutrients such as vitamin D. Older people may have a deficiency in stomach acids, and to compensate, they can administer calcium citrate , which is not need stomach acid to be absorbed.

It is also recommended for people with conditions that decrease stomach acid production, being the form with the least possibility of causing constipation, Some types of fiber affect absorption such as wheat bran, so if you use wheat bran in breakfast morning, take the supplement at lunchtime.

Do not take too much calcium . Administration should be dosed, ie no more than 500 mg at a time. If you take 1,000 mg a day, the dosage can be divided into two equal times. Up to 2,500 mg per day is considered a safe dose as more and more foods are fortified with calcium . If you consume these types of foods, take milk and calcium pills , you may be ingesting too much calcium .

Which form of calcium is best? It doesn’t make the slightest difference. However, labels or package inserts should be read to verify the milligrams of elemental calcium that the person will ingest per pill, not the amount of calcium gluconate or calcium citrate, etc. Calcium must always be combined with other elements such as carbonate, citrate, lactate, phosphorate or gluconate.

No pill is pure calcium . All these substances must dissolve properly if they meet the standards set by official regulations. Simple calcium carbonate, as found in antacids, contains the most calcium per pill (40%) at the lowest price.

Purchasing Calcium Citrate (21% Calcium per Pill) or any of the other forms means taking more Pills . Sometimes much more to get the same amount of Calcium . Not only will you have to take more pills, you’ll have to pay more for them.

Chewable pills are probably more easily absorbed. The dissolution process starts in the mouth. Calcium -enriched orange juice is also well absorbed.