Choose Your Calcium Carefully

Store shelves stock a dizzying array of calcium supplements. Arm yourself with these few simple facts for the best selection.

You can chew them, drink them in hot water, or swallow x them whole. Some look and taste like chocolate candy. Some seem large enough to choke a goat. You know you need more calcium, so how do you choose?

First off, focus on form. According to Susan J. Whiting, Ph.D., calcium carbonate is your best bet. True, the calcium citrate form may be absorbed slightly better by the body. But it costs more, and over the years the dollars add up. Calcium carbonate is still a good supplement, without making you broke, she adds.

You'll need to splurge for calcium citrate, however, if you suffer from atrophic gastritis, or low stomach acid. People with this condition can absorb calcium only in citrate form.

Also, question quality. Dr. Whiting recommends supplements sporting the USP insignia. USP stands for United States Pharmacopeia, an independent group that sets pharmaceutical standards. The USP stamp of approval means your calcium supplement will dissolve properly in your body, allowing absorption.
Finally, consider vitamin D. If you're not drinking enough vitamin D-fortified milk, or if you don't regularly take a multivitamin with D, you're probably falling short of this nutrient, which is needed to enhance the absorption of calcium in the body. Take a calcium supplement that will give you 400 to 600 international units (IU) of vitamin D and 1,500 milligrams of calcium daily, advises Dr. Whiting.