Natural Medicine Clinic Publications

Calcium Supplementation: How to Plan Yours

By Nancy Aagenes, ND

Calcium supplementation cannot be made simple. The surface of its complexity is skimmed here. We get many queries about this at the clinic and we hope this gives you initial help. Use Dr. Aagenes' open phone hours for questions.

Women with good health habits and no other risk for osteoporosis are okay at 1000-1200 mg daily of absorbable calcium until about the age of 60. At 60-65 (younger with diagnosed osteoporosis) increase your supplementation if you are not using hormone therapy. At 65-70 our risk to break bones increases. Vigilant prevention at that age is proven to decrease fractures.

Determine your dosage. Keep a log for a few days of how much calcium you eat. Read labels. Use calcium-fortified products. We're going to assume these amounts absorbable: A cup of milk-300 mg; a cup of yogurt-400 mg; an ounce of cheese-100 mg; a serving of leafy greens-250 mg.

Add enough absorbable supplemental calcium to reach the total. Absorbability is the complex calcium issue. Medical literature does not agree on absorbability percentages and individual women vary anyway. Further, the amount indicated on a label is the total amount used to make the product. The absorbable amount is almost never indicated. For dosing we need to add absorbable numbers.

We have looked at the coral calcium recently marketed extensively. We have not found enough support in the medical literature to support its use at this time. We monitor these things consistently.

Here is the strategy Dr. Aagenes starts with, tailoring it to individual need. Calcium carbonate is cheap and, therefore widely use. However, it is poorly absorbed-as low as 4%. You'll get more taking it with something acidic-orange juice or limewater. Calcium citrate is more expensive but better absorbed at about 25%.

Vitanica's Osteoblend (100% from citrate) is commendable because it labels both the total amount of calcium and the amount that might be absorbed. Two capsules have 1136 mg total and 250 mg absorbed calcium. This is more expensive per bottle, less expensive per dose.

Osteomark, from Vital Nutrients is half carbonate and half citrate. Use acidic juices or foods with this one, and (optimistically) 20% will be absorbed. Remember this is labeled for total and not for absorbed calcium . Four capsules labeled at 1200 mg would be about 300 mg absorbable. We keep this one in the clinic because with absorbability issues we want one that is less expensive per bottle. It probably works well for women not at high risk.

Add the amount you are getting from you diet, supplement with enough to reach your daily desired dose. Call Dr. Aagenes during open phone hours if you have questions.