If you don't get enough calcium from your diet, supplements can be useful.As with any medication, you must use caution when choosing and taking a supplement.Reach out to your doctor to discuss any possible drug interactions.Try different supplement brands until you find one that works for you.It is important to read and follow the instructions for the supplement.
Step 1: Determine how much calcium you need.
Your doctor can evaluate your calcium levels.If you want your doctor to estimate how much calcium you consume already, you need to talk about your diet.You may need to get a blood test to check your calcium levels.The suggested limit for total daily calcium intake is based on both sex and age.An increased risk for heart disease is one of the health problems caused by too much calcium.The maximum daily allowance is 2,500 for men ages 19-50 years old.
Step 2: As needed, adjust your supplement dosage.
Each check-up, your doctor can monitor your calcium level with a blood test.The results will show you if you need to raise or lower your calcium supplement dosage.When creating a dosage plan, it is important to consider health factors, such as taking corticosteroids, that can lower your body's ability to absorb calcium supplements.If you have osteoporosis or are vegan, your body may not absorb calcium at the usual rate.It is possible that you will need to start with a higher calcium supplement dosage.This can cause your body to absorb calcium more slowly and excrete more of it if you have aprotein-based diet.
Step 3: The label should show the actual amount of calcium in the supplement.
Different levels of calcium are contained in all the supplements.It is important to choose a supplement with enough to suit your needs since this is the type of calcium that absorbs into your body.The back of the bottle has a supplement facts label.The calcium carbonate supplement might have 450 million of calcium.
Step 4: There is a supplement with outside testing approval.
Other drugs and foods are regulated in the same way as supplements.It is important to choose a supplement that has undergone independent quality testing.The testing information should be listed on the supplement itself or the manufacturer's website.Testing will help to make sure that you get a uniform product each time.There could be differences in purity and dosage.The National Sanitation Foundation is what the "NSF" stands for.
Step 5: You should get plenty of calcium from your diet.
It is always better to eat a diet rich in vitamins and minerals than to take supplements.Soft-boned fish is high in calcium and should be included in your diet along with calcium-fortified products.leafy greens are high in calcium minerals.Extra calcium is added to some cereals, soy products, and juices.Under calcium percentages, their ingredient labels usually note this.You can track calcium in your diet with an app.The International Osteoporosis Foundation has a Calcium Calculator app.It helps to not exceed the daily maximum recommended amounts of calcium.You won't need a calcium supplement if you're eating a healthy diet.
Step 6: Discuss possible drug interactions with your doctor.
A calcium supplement can make a medication less effective.Negative side effects may include stomach upset.Make an appointment with your doctor to see if there are any possible interactions.If you need to take a total of 750 grams a day, you can split it into a first and second dose of 250 and 500 grams.If you divide your supplements in this way, they will be less likely to cause side effects.Some drugs can interact negatively with calcium supplements.Calcium supplements can interfere with the absorption of antibiotics.
Step 7: If you experience an upset stomach, switch supplements.
Some calcium supplements can cause you to feel bloated, constipated, or just generally gassy.It may be worthwhile to try another brand of calcium supplement if the symptoms persist for more than a few days.Try taking a form of calcium that's easy to get to your body, like calcium citrate or calcium lactate.
Step 8: If you suffer from hypercalcemia, avoid calcium supplements.
This condition increases the levels of calcium in your body.Taking supplements can cause your calcium numbers to go beyond safe limits.Talk to your doctor about ways to improve your calcium levels.
Step 9: You should take your calcium supplements at least 3 hours apart from other drugs.
A schedule that puts as many hours as possible between them is needed to minimize possible interactions with other drugs.It could mean taking your calcium supplement in the evening or taking other medications during the day.It is possible to put 3 hours between them when this isn't possible.It's a good idea to experiment with what schedule works for you.Consistency is important once you find one that works.
Step 10: Take your total amount and divide it by 500.
Your body can only absorb a small amount of calcium.It can be helpful to take multiple small doses throughout the day instead of a large one.You should take your doses at least 3 hours apart to maximize absorbency and minimize any side effects.If you need to take a total of 750 grams a day, you can split it into a first and second dose of 250 and 500 grams.
Step 11: You should take your supplements with or without meals.
If you have a full stomach, some calcium supplements are less likely to cause side effects.Some people only need a light snack or no food at all.The back of your supplement's label has instructions on how to take it.Talk to your doctor or pharmacist to find out what they suggest.
Step 12: If you want to chew the medication, follow the instructions on the label.
The majority of calcium supplements come in pill form.You have to chew the supplements to help with absorption.Some calcium supplements will make you swallow them whole while you drink a glass of water.The best way to take your medication is with water.Acidic drinks can lower the effectiveness of the supplement.
Step 13: Stay hydrated
If you are a man and a woman, aim to get at least 15 cups of fluids a day.These fluids can come from a variety of sources.It's important to be well hydrated because calcium supplements can cause CSD.It's a good idea to drink at least 8 glasses of water each day.You can increase your fluid levels by drinking tea, juice, or other beverages.Water is a great source of hydration.Grapes are a good source of hydration.