Calcium can also be obtained through supplements, but the trick is to determine which one. There are many choices — carbonate, citrate, lactate, gluconate. Here are some helpful tips.
• Calcium carbonate contains the most calcium per pill (40 percent), but should be taken after meals.
• Calcium citrate contains less calcium per pill (20 percent), but does not need to be taken with food.
• Determine the amount of “elemental calcium” — the amount available for the body to absorb and what’s counted in the recommended daily dose of calcium. If not specified, check the Nutrition Facts label. The amount of elemental calcium will be listed in milligrams (mg) according to “serving size” — generally one or two tablets.
• Gluconate and lactate contain low content of elemental calcium, and would require several tablets to meet the calcium requirement.
• Avoid dolomite, oyster shell and bone meal calcium. They might contain metals and lead.
• Look for USP (United States Pharmacopeia) symbol on the package, which designates standards for quality and purity.
• If the symbol is not listed, you can test the quality of pill by dissolving it in clear vinegar. Stir occasionally. If the pill dissolves within 30 minutes, it will also dissolve in your stomach.
