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How can I take calcium?

Adults, age 19 to 50 years old need 1,000 milligrams of calcium daily. Women older than 50 and men aged 70 and beyond, should increase their daily intake to 1,200 milligrams.

Milk, yogurt, and cheese are the major sources of calcium in the American diet. Each serving from the dairy group will provide approximately 300 milligrams of calcium. (Choose only nonfat and low-fat milk and yogurt and reduced-fat or skim milk cheeses to reduce the amount of saturated fat in these foods.) Although three servings of dairy foods will just about meet many adults’ daily needs, Americans consume only about 11⁄2 servings of dairy daily, on average.

Broccoli, kale, canned salmon with bones (the calcium is in the bones), and tofu that is processed with calcium can also add calcium to the diet. Calcium-fortified foods, such as juices and cereals, are also excellent sources. Spinach, rhubarb, and okra also contain calcium, but these foods are also high in calcium-binding oxalates, so less than 10 percent of the mineral is absorbed in the body.

Some individuals, based on their diet and/or medical history, are advised by their health care provider to take a calcium supplement. The calcium in supplements is part of a compound, typically either calcium carbonate or calcium citrate.

Regardless of the form, all calcium, whether from supplements or from fortified or naturally occurring foods, should be consumed in doses of 500 milligrams or less, as this is the maximum that your body can absorb efficiently at one time. In other words, if a person has been advised to take 1,000 milligrams of calcium daily, 500 milligrams should be consumed in the morning and the other 500 milligrams in the afternoon or evening.
 
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Calcium supplements are available in several forms. Options for dosage include:
  • tablets (chewable, dissolvable, extended release, regular release)
  • capsules
  • wafers
  • powders
  • granules
  • syrups
  • liquid suspension
Dosage amounts may vary according to several factors, including age, supplement strength, dietary calcium intake, and your reason for taking calcium. Do not take bonemeal or dolomite as a calcium supplement, as they may contain harmful lead. Talking to your doctor or pharmacist may be helpful in choosing your dose as well as provide you with helpful information on how to properly take the supplement.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.