Reminder about calcium

Just wanted to post a little reminder about calcium.  The ASMBS says we need 1500-2000 mg calcium per day and recommends calcium citrate.  The two most common kinds of calcium found in supplements are calcium citrate and calcium carbonate.  Tums, Viactiv and Caltrate are all calcium carbonate and we don’t absorb that well at all.  We absorb about 4% of the calcium in it so you’d need to take about 60 Viactivs every day to get enough calcium.  No, that’s not a typo.  Optisource also contains calcium carbonate and Bariatric Fusion has a mixture of calcium carbonate and calcium citrate.

Citracal and generic forms of Citracal contain calcium citrate, which is what we need.  It’s hard to find chewable calcium citrate in stores but Celebrate and Bariatric Advantage both make them and you can order online.  Upcal D, which is a powder you can mix in a drink, is also calcium citrate.  You can find liquid forms as well.

Tricalcium phosphate is another kind of calcium found in some supplements and it is also not absorbed well at all.  That’s what’s in Flintstones.  Wellesse, a liquid calcium supplement, contains a mixture of tricalcium phosphate and calcium citrate, so you’ll only absorb some of the calcium in there.  The new Citracal gummies also have tricalcium phosphate.

Make sure you take your calcium in doses of 500-600 mg and take them at least two hours apart.  Read the label carefully to see what the serving size is.  Like, Citrical petites have 400 mg per serving but a serving is TWO pills.

Take them two hours away from your iron.

Thanks for the reminder....

Do you know how much calcium we absorb from milk?  Is it the right kind?  I tend to drink venti decaf lattes for 16g of protein but hadn't considered how much calcium I might be getting.

I believe that is calcium phosphate and we don't absorb it very well.  You should absorb some calcium from milk but I'm not sure there is any way to know how much.  That's why the ASMBS says we need 1500-2000 mg calcium citrate in addition to whatever we might get from our diet.

quick question - i take the generic citracal petites, and it is 400mg for 2 pills - should i take 3 to keep it at 600 mg? that would also allow me to only take them 3x a day instead of the 4x i've been striving for LOL headache for sure

thanks for all the info kelly! ((( hugs )))

 i was doing 3 pills 3x a day with the petites, i switched to the regular size though. i think they're actually easier to swallow

This is some great information. I've actually been slacking on my calcium supplements lately and wanted to find a chewable or liquid Calcium. I have writen notes on your post and will begin my online shopping. Thanks.