Nourish Your Bones and Joints: Size up the Supplement

Many different forms of calcium are available in pill form. Calcium carbonate, calcium citrate, calcium malate, lactate, glucarate, microcrystalline hydroxyapatite and coral calcium are just some examples. Calcium carbonate has been studied the most substantially and usually rates high in absorption. However, some tablets of calcium carbonate are not formulated correctly and do not dissolve adequately. Calcium carbonate also can cause gastric discomforts such as bloating and abdominal pain for some individuals. Calcium citrate usually is absorbed as well as calcium carbonate but without the issues of gastric discomfort. Other forms of calcium have not been studied as extensively.

No matter what type of calcium you decide to take, be sure to check the milligram amount of calcium in each pill and consider your dietary intake to determine how many pills to take each day. Most experts suggest taking calcium with meals and only taking 500 mg at one time. If you take a calcium supplement, be sure your supplement also provides vitamin D or you get your vitamin D from a separate supplement.

■ Supplements have different serving sizes and intake recommendations.

■ To determine how many milligrams (mg) of a nutrient are in each capsule, divide the milligrams of that nutrient by the number of capsules in each serving size.

■ Remember, you probably are getting some vitamins and minerals from your diet. Be sure to include both supplements and dietary intake when considering if you are getting the right amount of a nutrient.

Note: Adequate intake is the amount that is recommended for the average person to maintain good health.

How many milligrams of calcium are in each capsule of this supplement? __________mg/capsule

How many capsules would you have to take each day to meet the calcium requirement for your age group? _________capsules/day