Absorption
✦Take with a meal to enhance absorption, especially those high in vitamin D. Avoid taking with iron-rich foods or supplements at the same time.
Daily Dose
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Common dose: 500-1,000 mg daily in divided doses.
RDA: 1,000 mg for men aged 19-70 and women aged 19-50; 1,200 mg for women aged 51-70.
Upper limit: 2,500 mg for adults aged 19-50; 2,000 mg for adults over 50.
Best form: Calcium citrate, calcium carbonate.
Timing: With meals for better absorption.
Calcium carbonate requires stomach acid for absorption, best taken with food, while calcium citrate can be taken with or without food. High intake can interfere with the absorption of other minerals like iron and zinc; consult a healthcare provider if needed.
Effects
Food Sources
- Parmesan cheese1184mg per 100g
- Sardines (with bones)382mg per 92g (canned)
- Tofu (with calcium sulfate)350mg per 126g
- Almonds76mg per 28g
- Kale (cooked)72mg per cup