The best time to take calcium supplements is at mealtimes in doses of 500 mg or less.
Your body absorbs calcium more effectively when taken with food. This is because stomach acid, which is produced during digestion, helps to dissolve calcium supplements, making them easier to absorb. Furthermore, the body can only absorb a certain amount of calcium at a time, so dividing your daily dose into smaller amounts taken throughout the day maximizes absorption.
Here's a breakdown:
- Smaller Doses: It's best to take calcium in doses of 500 mg or less at one time. If you need to take more than 500 mg daily, spread it out over several meals.
- With Food: Take your calcium supplement with a meal. Food stimulates the production of stomach acid, which aids in calcium absorption.
- Type of Calcium Matters: Calcium carbonate is best absorbed with food. Calcium citrate can be taken with or without food, making it a good choice for people with low stomach acid (like older adults or those taking antacids).
Therefore, to maximize calcium absorption, divide your daily calcium supplement into doses of 500 mg or less and take them with meals.
