The cheapest, easiest way to achieve this objective is with a single calcium carbonate tablet containing 600 mg elemental calcium.Ĭalcium carbonate contains 40% elemental calcium by weight compared with 21% in calcium citrate. An extra 500-700 mg elemental calcium per day will suffice for most people. These products also contain a range of other essential nutrients including protein, phosphorus, magnesium and some vitamins which are of particular importance during growth, pregnancy and ageing.Ĭalcium supplements are a very useful way of helping individuals who are unable to consume sufficient calcium from dietary sources. Where necessary, calcium intake should be boosted by increasing the intake of high calcium foods such as dairy products and calcium-fortified soy products if possible.
People who avoid dairy products usually have an inadequate dietary calcium intake. Recommended dietary intakes of calcium (under review) indicate an additional 300 mg daily in pregnancy and an additional 400 mg daily for lactation.Ĭurrently, approximately 60% of dietary calcium comes from dairy foods 2(although this proportion may fall with the introduction of more calcium-fortified foods). 2(When checking the true calcium content of foods and supplements, it is the elemental calcium that matters.) Daily physiological needs may be at least 1000 mg during growth, in pregnancy and possibly in the late postmenopausal stage of life. A serving of dairy food contains 200-300 mg of elemental calcium.
These requirements are best met by consuming at least two or three servings of high calcium foods daily (for example, milk products, calcium-fortified soy products). For most people, calcium requirements are in the range 800-1500 mg daily.
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