For this reason, they are often at risk for calcium deficiency. People with lactose intolerance have trouble digesting lactose, the sugar in milk. Those who do not receive enough calcium over a long period of time can develop osteoporosis (thinning of bone tissue and loss of bone density over time). However, receiving higher amounts of calcium over a long period of time raises the risk for kidney stones in some people. Increased calcium for a limited period of time does not normally cause side effects. Other types of calcium in supplements and foods include calcium lactate, calcium gluconate, and calcium phosphate. Each chew or pill usually provides 200 to 400 mg of calcium. Calcium carbonate is found in over-the-counter antacid products such as Rolaids or Tums. It is absorbed better by the body if taken with food.
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It is taken up well by the body on a full or empty stomach. Calcium citrate is the more expensive form of the supplement.Two commonly available forms of calcium dietary supplements include calcium citrate and calcium carbonate. Calcium absorption is best when taken in amounts of no more than 500 mg at a time. Check the label on the Supplement Facts panel of the package to determine the amount of calcium in the supplement. Dietary supplements may contain only calcium, or calcium with other nutrients such as vitamin D. The amount varies, depending on the supplement. People on a vegan diet need to be sure to also include soy products and fortified products in order to get enough calcium.Ĭalcium is also found in many multivitamin-mineral supplements. This is why leafy greens are not considered an adequate source of calcium by themselves, because your body is unable to utilize much of the calcium they contain. Certain fibers, such as wheat bran, and foods with oxalic acid (spinach and rhubarb) can bind with calcium and prevent it from being absorbed. Be careful about the other foods you eat with calcium-rich foods.(This means steaming or sautéing to cook instead of boiling foods.) Cook foods in a small amount of water for the shortest possible time to keep more calcium in the foods you eat.Ways to make sure you get enough calcium in your diet: These are a very good source of calcium for people who do not eat a lot of dairy products. These include foods such as orange juice, soy milk, tofu, ready-to-eat cereals, and breads. Almonds, Brazil nuts, sunflower seeds, tahini, and dried beansĬalcium is often added to food products.Salmon and sardines canned with their soft bones.Green leafy vegetables such as broccoli, collards, kale, mustard greens, turnip greens, and bok choy or Chinese cabbage.Other sources of calcium that can help meet your body's calcium needs include: Milk is fortified with vitamin D for this reason. Vitamin D is needed to help your body use calcium.Milk is also a good source of phosphorus and magnesium, which help the body absorb and use calcium.Yogurt, most cheeses, and buttermilk are excellent sources of calcium and come in low-fat or fat-free versions.
Removing the fat will not lower the amount of calcium in a dairy product. Most adults and children over age 2 should drink low-fat (2% or 1%) milk or skim milk and other dairy products. Whole milk (4% fat) is recommended for children ages 1 to 2.
Milk and dairy products such as yogurt, cheeses, and buttermilk contain a form of calcium that your body can easily absorb. Many foods contain calcium, but dairy products are the best source.
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