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Supplementing calcium should be done in accordance with your overall intake of calcium from the diet, in an attempt to get as close to the recommended daily intake (RDI) as possible. This intake is:
- 700 mg for those 1-3 years of age
- 1,000 mg for those 4-8 years of age, as well as for adults between the ages of 19-50
- 1,300 mg for those between the ages of 9 and 18
- 1,200 mg for adults over the age of 71 and for females above the age of 50 (males between the ages of 50-70 only require 1,000 mg)
Calcium from all sources, including dairy-derived protein supplements such as whey protein or casein protein should be included and there is no specific timing of calcium supplements required. They can be taken at any point in the day, although preferably with a meal to aid in absorption. *
The following doses have been studied in scientific research:
BY MOUTH:
- For preventing low calcium levels: 1-2 grams elemental calcium daily is typically used. Sometimes it is taken with 800 IU of vitamin D.
- For heartburn: 0.5-1.5 grams of calcium carbonate is used as needed.
- To reduce phosphates in adults with chronic renal failure: 1-6.5 grams per day of calcium carbonate or calcium acetate has been used. The daily dose is divided up and taken between meals.
- For preventing weak bones (osteoporosis) caused by corticosteroid use: Divided daily doses of 0.5-1 gram of elemental calcium daily.
- For reducing parathyroid hormone levels (hyperparathyroidism): 1.2-4 grams of calcium, usually as a carbonate salt. Often it is used in combination with a low-phosphate diet or 800 IU of vitamin D.
- For prevention of weak bones (osteoporosis): Most experts recommend taking 1000-1200 mg of calcium daily to prevent osteoporosis and broken bones.
- For increasing fetal bone density in pregnant women with low dietary calcium intake: 300-2000 mg/day, taken during the second and third trimesters.
- For premenstrual syndrome (PMS): 1-1.3 grams per day as calcium carbonate.
- For preventing colorectal cancer and recurrent colorectal benign tumors (adenomas): Up to 2 grams daily.
- For high cholesterol: 800 mg daily for up to 2 years. Calcium 1200 mg taken in 2-3 divided doses daily, alone or in combination with vitamin D 400 IU daily, has also been used in conjunction with a low-fat or calorie-restricted diet for up to 15 weeks.
- For preventing high blood pressure during pregnancy (pre-eclampsia): 1-2 grams elemental calcium daily as calcium carbonate.
- For high blood pressure: Up to 0.4-2 grams daily for up to 4 years
- For preventing tooth loss in elderly people: 500 mg of calcium along with 700 IU of vitamin D daily for 3 years.
- For weight loss: Calcium 800-1200 mg daily with or without a calorie-restricted diet has been used. In some cases, calcium is taken in combination with 400 IU of vitamin D.
CHILDREN
BY MOUTH
- For preventing fluoride poisoning: Calcium 125 mg twice daily, in combination with ascorbic acid and vitamin D.
- High blood pressure: 1.5 grams per day for 8 weeks has been used in adolescents.
Calcium carbonate and calcium citrate are the two most commonly used forms of calcium.
Calcium supplements are usually divided into two doses daily in order to increase absorption. It's best to take calcium with food in doses of 500 mg or less.
Doses over the recommended daily intake level of 1000-1300 mg/day for most adults have been associated with an increased risk of heart attack. Until more is known, continue consuming adequate amounts of calcium to meet daily requirements, but not excessive amounts of calcium. Be sure to consider total calcium intake from both dietary and supplemental sources and try not to exceed 1000-1300 mg of calcium per day. To figure out dietary calcium, count 300 mg/day from non-dairy foods plus 300 mg/cup of milk or fortified orange juice.
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