How to take calcium supplements for maximum absorption

The word “calcium” could evoke an image of a large glass of cow’s milk. While a cup of milk is an excellent source of calcium, the mineral is also abundant in yogurt, tofu, canned fish and fortified non -dairy milk. Surprisingly, even green leaves and broccoli contribute small amounts of calcium to diet. However, if your contribution of these calcium-rich foods is low, it may have been invited to take a Calcium supplement To meet your daily needs and support bone health.

Get enough calcium during the day goes beyond the maintenance of bones and strong teeth. “Calcium also plays an important role in blood clotting, helping the muscles to contract and regulate heart rhythms and nerve functions,” explains Kristen Hruschak, DRFounder of Aging Well Nutrition Services. The majority of calcium is stored in the bones, and the body is constantly drawing and reappearing its calcium reserves to support these vital functions and maintaining balance, she explains. Fortunately, you can help your body reconstruct its calcium stores by food changes and supplementation. But to get the most out of your calcium supplement, it is important to time it. Continue to read to learn to maximize the absorption of your calcium supplement.

Factors affecting the absorption of calcium

Age

The natural aging process decreases the ability of our body to absorb calcium. Hruschak explains that the absorption of calcium in the intestines strongly depends 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, kidneys can become less effective in this process, resulting in a decrease in the absorption of calcium and an increased risk of bone loss. Therefore, the elderly need more calcium than other adult populations to prevent calcium deficiency and maintain bone health.

Hormonal status

During menopause, estrogen levels drop, which is a problem for your bones. The hormone plays a crucial role in maintaining bone density and resistance by improving the absorption of calcium, promoting bone formation and inhibiting bone degradation. With lower estrogen levels, you can undergo bone loss and increased risk of osteoporosis. If you are in perimenopause or menopause, make sure you have enough Calcium in your diet.

Calcium supplement type

By browsing the stores of stores, 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. Among the options, Hruschak says that calcium citrate, lactate and gluconate are more easily absorbed and tend to be more tolerated compared to calcium carbonate.

Optimal moment for calcium supplement consumption

Timing with meals

Combining your calcium supplement with or without meals has an impact on how it is absorbed and its effectiveness. Calcium citrate, lactate and gluconate are well absorbed at any time of the day and can be taken with or without food, explains Hruschak. On the other hand, if you use calcium carbonate, take it with food or immediately after eating to improve absorption. This also reduces the probability of gastrointestinal side effects, such as gas, bloating or constipation.

However, the types of foods you eat can also have an impact on the absorption of calcium. For example, phytates are plant compounds found in sound, nuts, whole grains, dry beans and seeds that can bind to calcium and make mineral difficult to absorb, explains Hruschak. Likewise, the oxalates found in rhubarb, spinach, nuts and teas can do the same. Dressing dry beans and cooking these foods can minimize their interference – or you can take your calcium supplement separately from rich meals in these foods.

Timing far from medication

Some drugs can also interfere with the absorption of calcium. In particular, glucocorticoids, such as prednisone, can reduce the absorption of calcium. It is generally recommended to take calcium supplements from two to four hours of these drugs for optimal absorption, explains Hruschak. Other drugs that can interact negatively with calcium supplements include lithium, quinolone antibiotics, dolutegravir and levothyroxine. If you take both calcium and one of these drugs, talk to your health care provider if you have to monitor your calcium levels.

Take calcium supplements with other nutrients

To make the most 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 leading actors in a film (bone update). Magnesium plays a support role – it helps activate vitamin D. We cannot forget vitamin K either, which has a clean role in the mixture. Vitamin K (specifically vitamin K2) activates the proteins necessary for bone mineralization. This process also helps to prevent the calcification of blood vessels, which is linked to cardiovascular disease. Get enough vitamin D,, magnesium And Vitamin K From your diet, as well as calcium, can greatly benefit the OS and overall health.

Tips to improve the absorption of calcium supplement

When it comes to maximizing the absorption of calcium supplements, Hruschak recommends the following:

• Do not take more than 500 to 600 milligrams of calcium at a time. Smaller doses are easier to absorb. Space completes at least four hours apart.
• Combine calcium supplements with vitamin D supplements for better absorption.
• Although calcium citrate, lactate and gluconate are generally well absorbed, whether they are taken with a meal or not, there is an additional advantage to take calcium and vitamin D with a meal. Indeed, the food fats of your foods reinforce the absorption of vitamin D. The result? Better absorption of calcium.
• Avoid high oxalate and high polytate foods, as well as High doses of caffeine when taking calcium supplements.

Our expert Take

To get the most out of your calcium supplement, think of the dose and the foods with which you take it, as well as the drugs you are. Although you can take calcium, lactate and gluconate citrate with or without meals and at the variable moments of the day, you will draw the best party from your calcium supplement if you take them with food, especially foods that contain vitamin D and make sure you get enough magnesium and vitamin K in your diet. If you take a calcium supplement, check with your health care provider for any advice specific to your health needs.