Good calcium vs Bad calcium
In practice I get asked this question by women who are worried about their bone health, as well as their family’s bone health. Teeth and bone strength, nerve function, hormones, and blood pressure are all related to calcium. So to avoid problems like osteoporosis, high blood pressure, and tooth decay, we need to know what type of calcium to take and the amount.
Our two top choices are calcium carbonate and calcium citrate. Calcium carbonate needs to be taken with meals because it needs the stomach acid to be absorbed. It has more calcium per dose than calcium citrate. Calcium citrate can be taken on an empty stomach but has less calcium per supplement. Calcium citrate is easier to digest.
Ages nine and up should be consuming between 1,000 mg to 1,300 per day. You should take 500 mg at a time for better absorption. Also, Vitamin D is needed for the absorption of Calcium. Most people are depleted in Vitamin D. One should be taking at least 3,000 IUs of Vitamin D daily.
Quality is important, you do not want lead and other metals in your calcium supplement. It should say USP (United States Pharmacopeia) on the label. But, you can also dissolve your supplement in clear vinegar. If it dissolves in 30 minutes it should also do so in your stomach.