Important Facts about Bone Health Supplements

Most women are told they should take bone health supplements, such as calcium carbonate, to prevent bone loss and the development of osteoporosis. However, there are important facts to consider when taking these supplements that every woman should be aware of.

Bone health supplements are high in calcium, which can block the absorption of other minerals or medications. Additionally, the presence of other substances can block or assist the absorption of calcium. Therefore, special care is needed when choosing and taking a supplement.

How to Take Bone Health Supplements

Women should get at least 1200 to 1500 mg of calcium every single day for good bone health. However, more is not necessarily better. There is no indication that taking more than the recommended daily dosage is beneficial. In fact, studies show that taking more than 2500 mg of calcium per day can be detrimental, even leading to kidney stones and other kidney problems. Because of this, you should never exceed the recommended dose of calcium listed on your supplement packaging.

Consult your doctor before taking a calcium supplement with other medications, because calcium can inhibit the absorption of certain drugs and reduce their effectiveness. Generally, calcium should not be taken within two to three hours of other medications. Calcium also interferes with the absorption of iron, and these supplements should not be taken within two hours of each other. Your doctor may need to alter the type or dosage of your supplement in order to prevent an adverse interaction with other medications you are currently taking.

Certain foods should not be eaten within several hours of taking your bone health supplement. Foods with oxalic acid, such as spinach and sweet potatoes, and foods high in phytic acid, like whole grain breads and seeds, can retard the absorption of calcium.

Bone health supplements containing calcium should be taken with meals and vitamin D to aid absorption. Calcium must dissolve completely in the stomach before it can be absorbed; therefore, chewable tablets should be chewed completely before swallowing. Calcium is also absorbed best in small doses, and taking several divided doses throughout the day is typically much more effective than taking one or two larger doses.

Bone health supplements, when taken correctly and under a doctor’s supervision, can be very effective in building strong bones and teeth and preventing osteoporosis.