CALCIUM
Benefits: Calcium is an essential mineral for the body. It can naturally be found in many types of food- particularly green leafy vegetables. Ideal daily intake from food and supplementation is 1000-1200 mg daily.
Quality: Unfortunately, many calcium supplements have been shown to not contain the amount listed on their labels. Some products have had too much while others only 10% of the listed amount on the label.
Absorption is also a key issue. There are many different forms of calcium and some absorb better than others. Calcium tablets need to dissolve adequately before leaving the stomach.
How much should you take? Typically, 500 – 800 mg daily is more than adequate. The body can only absorb 500 mg at a time, so if you are taking more than that, spread the dose out during the day. Calcium citrate is absorbed better than other forms.
Safety: Excessive calcium intake is a concern. More than 1000 mg/day may increase the risk of cardiovascular events.