Current guidelines say you are supposed to take 1,200mg of calcium daily. But, the amount of calcium adults need continues to be debated. Some experts say , reversing vitamin D deficiency and exercise are not promoted enough, and are more important for bone health than calcium.
But, they are dozens of studies showing that calcium intake build up bones and prevents fractures.
As a pharmacist what's my input : higher calcium intake is not necessarily better. Why ? There are some problems with calcium supplements.
Problems with calcium supplements
Acid rebound. Calcium carbonate may cause acid rebound: the stomach overcompensates for the high dose of calcium carbonate, which is alkaline, by churning out more acid. For that reason, people with a history of stomach ulcers are advised that they may not tolerate it and may have to switch to calcium citrate.
Constipation. Calcium supplements can have a mild binding effect but by themselves don't usually cause serious constipation. But if you're taking another supplement or medication that binds the stool, the addition of calcium supplements could cause a problem.
Too much calcium. Although it doesn't happen often, some people have taken so much calcium that it causes hypercalcemia, an above-normal level of calcium in the blood. Hypercalcemia may cause nausea, vomiting, confusion, and other neurological symptoms.
Drug interactions. Large doses of calcium interfere with the absorption of a variety of drugs. You should avoid consuming large amounts of calcium — either in food or as a supplement — within 2–4 hours of taking a tetracycline or quinolone antibiotic. After taking alendronate (Fosamax), risedronate (Actonel), or another one of the bisphosphonate drugs for osteoporosis, you should wait at least 30 minutes before consuming a large amount of calcium.
Potential increased health risks. Excessive calcium supplement intake has been associated with a higher risk of kidney and possibly an increased risk of cardiovascular disease and aggressive prostate cancer in men.
Other ways to keep your bones strong:
- Eat foods that are high source of calcium
- Take vitamin D and vitamin K duo ( Read my blog post on this duo)
- Exercise and spend more time outdoors
My suggested daily dose of calcium for women is 1,200-1,500mg and for men 700mg.
The content of my page is for educational /informational purposes only. Nothing should be constructed as medical advise.
Dr. Naghmeh, Pharm.D.
Comments