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Who should take it: This is the best calcium supplement for women under 50 looking for an inexpensive calcium supplement. It’s cheap – as little as $5 or so for a bottle of 120 capsules – and should be taken with meals for best absorption. Calcium carbonateĬalcium carbonate – found in antacids like TUMS or Rolaids – has the highest amount of elemental calcium, according to the Mayo Clinic. And you may still need to take vitamin D supplements to meet the recommended daily dosage of 600 IU. It’s also nearly twice as expensive as calcium carbonate, or about $10-$14 for 120 capsules. You’ll have to take more, or bigger tablets to get the same amount of the mineral, says Dr.
Watch out: Calcium citrate contains half the elemental calcium as the more commonly available calcium carbonate. Calcium citrate is also a good choice for women who take acid blockers for indigestion, acid reflux or other gastrointestinal conditions, and it’s safe for women with a high risk of kidney stones, says Tod Cooperman, M.D., president of, an independent research and testing firm. These include women over 50 with low stomach acid (a natural part of aging), says registered dietitian Dee Sandquist, M.S., spokeswoman for the American Dietetic Association. Who should take it: This is the best calcium supplement for women who have trouble absorbing other types of calcium.
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Calcium citrate comes in capsules or chewable wafers and includes formulations free of corn, lactose, milk, soy, sugar, wheat and yeast – ideal for women with food allergies. It’s also less likely to cause constipation, unlike calcium carbonate. It can be taken with or without food and usually doesn’t cause stomach upset or gas, a common problem with other types of calcium supplements. Calcium citrateĬalcium citrate is the most easily absorbed form of calcium. Here, we asked nutrition experts to recommend the best calcium supplement for women of every age. Also, ask for a blood test to determine how much vitamin D you’ll also need. Always check with your doctor before starting a supplement regimen and to determine the right dosage for you. Some aren’t absorbed by the body easily, cause stomach upset, can contain dangerous heavy metals or can’t be taken with certain foods or medications. But not all supplements are created equal. They also need 320 mg of magnesium (which helps turn calcium into bone) and 90 micrograms (mcg) of vitamin K (which helps cells absorb calcium). If over 51, they need 1,200 mg of calcium. According to the Institute of Medicine, to build strong bones, women under age 51 need 1,000 milligrams (mg) of calcium a day and 600 IUs of vitamin D.
Does that mean most of us should take supplements? For busy women, “supplements offer an easy way to maintain bone health,” says Pauline Camacho, M.D., associate professor of medicine at Loyola University Osteoporosis and Metabolic Bone Disease Center in Illinois. But most women get only 50% of the calcium and 40% or less of the bone-building vitamin D they need each day (about 300 IUs), according to the National Institutes of Health (NIH). In a perfect world, we’d get all the nutrients to build strong bones from foods like dairy products, leafy greens and fatty fish.
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What do you really need? Here’s how to choose the best calcium supplement for you.
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Calcium citrate, calcium with vitamin K or oyster shell? Drugstore shelves offer a variety of calcium supplements for strong bones, plus added nutrients like vitamins D, K and magnesium.
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