As an adult, you are more likely to turn to calcium supplements than drink a tall glass of milk. But is this the best method of getting enough calcium in your diet? In short, the answer is no.

It’s important to protect your bone strength and guard against fractures, but a nutrient in the form of a supplement is not processed in the body the same way as it is when absorbed from a food source. Calcium is even more important for women, who have an increased change of developing osteoporosis (typically, after menopause). Like other nutrients, calcium is absorbed less effectively as we age, and therefore, you should speak with your health care provider if you feel this is a concern for you.

How can I get more calcium

Your body does not produce calcium, so you need to rely on your diet to get the calcium you need. Calcium is generally associated with dairy products, such as milk, yogurt, and cheese. But other calcium-rich foods include almonds, legumes (canned or cooked), fish (salmon, sardines), kefir, oranges, Bok choy, and squash. Osteoporosis Canada breaks down the calcium content of common foods you may already have at home, if you are looking to boost your calcium intake through diet.

How much calcium do I need

On average, individuals need 1,000 to 1,300 of calcium every day depending on their age, sex, and pregnancy status. If you try and eat a balanced diet of daily products, green vegetables and fish, most individuals will meet their daily calcium requirement.

If you are not sure how much calcium you currently get in your diet, try this calcium calculator, and consider if there are small dietary changes you can make.

Should I take a calcium supplement

Always talk to your health care provider or pharmacist before starting a calcium supplement. Certain calcium products can interfere with prescription medications, such as blood pressure drugs and antibiotics, so it is important to know when and how to take them to avoid potential issues.

Your community pharmacist can also advise what dosage and type of calcium supplement is best for you, whether this is a calcium carbonate, citrate, gluconate, or lactate product.

What about side effects

For some, calcium supplements may cause stomach upset or constipation. Try different brands or forms (e.g., gelatine capsules, chewable calcium) to find a product that works best for you. Remember, the most expensive supplements are not necessarily better. Compare brands and prices and talk to your pharmacist for advice.

Do caffeinated beverages reduce calcium absorption

There is limited research on this topic, but there is evidence that caffeinated beverages may reduce bone mineral density and increase the risk of fracture. If you are drinking coffee, colas, or other soft drinks, then you may be reducing your intake of healthy beverages that are fortified with calcium and vitamin D.

Calcium and osteoporosis

Individuals diagnosed with low calcium or osteoporosis by a health care professional are treated with specific medications to maximize bone health and lower the risk of future fractures. This may or may not include the use of calcium supplements.

The information provided in this article is for personal use, reference, and education only. ASEBP does not provide medical advice. Before starting any medication or product, you should always consult with your pharmacist, health care provider, or call Alberta Health Link at 811.