Supplement types
Which type do you want?
Two common types of calcium pill supplements are: calcium carbonate and calcium citrate. "Calcium carbonate is cheaper," says Beck. "But it is less well-absorbed than calcium citrate."
Because calcium carbonate is insoluble, it relies on stomach acid to be absorbed by the body and should be taken with meals. In contrast, calcium citrate can be taken on an empty stomach, and it's better absorbed.
Would you like some vitamin D with that?
Regardless of which type of calcium supplement you choose, you may want to ensure your pills contain vitamin D -- also known as the "sunshine vitamin" because our bodies produce it when skin is exposed to sunlight. "Vitamin D helps the body absorb more calcium," says Beck. "It's actually in very few foods and since our country is dark [for] about six months of the year, it's hard for us to get enough."
What should you avoid?
If you have an allergy to shellfish, be sure to read the label on your bottle. Some supplements are made with oyster shells and other shellfish.
"You should also avoid supplements that contain bone meal and dolomite," cautions Beck, "as they may contain trace amounts of heavy metals, like lead and mercury."
How much should you take at once?
Your body can only absorb 500 mg of calcium at one time, so if you're taking a few supplements each day to make up the required 1,000 mg, Beck advises to divide your doses throughout the day to improve absorption.
To find out if you're getting enough calcium, check out the Osteoporosis Society of Canada's calcium calculator.
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