Choosing a calcium supplement can be a confusing challenge. I attended a national convention this week where several vendors were showing off their new calcium supplements for all the dietitians. In the Citracal booth, I tasted the new soft chewy supplements in three wonderful flavors. In the past, there has been some question about the ability to digest and absorb the calcium from solid tablets and it is a valid concern. There were x-ray photographs of solid calcium tablets still intact in the intestinal tract of some poor consumer (like me) who thought they were doing well by their bones.
      The new soft chewable calcium supplements were developed to solve this problem. There are two main types of calcium available: calcium carbonate and calcium citrate. Both types of calcium need to be combined with Vitamin D to ensure the calcium makes it into the bloodstream and then to the bones. Calcium carbonate is present in Tums, Rolaids Calcium Rich, Titralac, Caltrate, and Os Cal. The chewable chocolate supplement Viactive contains calcium carbonate as well. Calcium carbonate is less expensive but needs to be taken with a meal so that the stomach acid can help make it absorbable. If you take a medication to reduce stomach acid you may not absorb much of the calcium from these supplements. Check with your pharmacist to be certain that any other medications you take are not affected by calcium carbonate.
     Calcium citrate has been shown to be twice as absorbable as calcium carbonate and the new tasty chewable Citracal product contains this type of calcium. These supplements can be taken any time of the day even on an empty stomach. Experts recommend splitting calcium into two or three doses a day for best results.
     Dolomite, bone meal, and oyster shell calcium are sold as “natural” sources of calcium but may contain heavy metals such as mercury or may be contaminated with lead. These supplements are not required to be tested by any regulatory agencies or certified safe before they can be sold to the public. Coral calcium has been advertised as having exceptional nutritional benefits but it is just calcium carbonate. Calcium gluconate and calcium lactate contain very little calcium so large doses must be taken to meet requirements.
    Adult men and women need about 1000 milligrams daily except for post-menopausal women who need 1500 milligrams. You should not take more than 2500 milligrams daily. Of course, dairy products contain both calcium and vitamin D and one cup of skim milk or non-fat yogurt provides 300 milligrams of calcium. One cup of frozen yogurt contains about 200 milligrams and fortified soy milk about 300 milligrams. Three ounces of canned salmon contains about 200 milligrams. Lactose reduced milk is also a good source of calcium.
     If you need a calcium supplement to meet your daily requirement, consider switching to the new soft chewable forms. They taste great and they are much more likely to actually get into the body and work to strengthen bones.