The Best Time to Take Calcium Supplements for Maximum Absorption, According to Nutritionists

The word “calcium” may make one think of a tall glass of cow’s milk. Although a cup of milk is an excellent source of calcium, the mineral is also abundant in yogurt, tofu, canned fish and fortified nondairy milk. Surprisingly, even leafy greens and broccoli add a little calcium to the diet. However, if your intake of these calcium-rich foods is low, you may have been advised to take a calcium supplement to meet your daily needs and to support bone health.

Getting enough calcium a day is more than keeping bones and teeth strong. “Calcium also plays an important role in blood clotting, muscle contraction and heart muscle and nerve control,” says Kristen Hruschak, RD, founder of Aging Well Nutrition Services. Most of the calcium is stored in the bones, and the body constantly draws and stores its own calcium to support these important functions and maintain stability, he explains. Fortunately, you can help your body replenish its calcium stores through dietary changes and supplements. But to get the most benefit from your calcium supplement, it’s important to time it right. Keep reading to learn how to increase absorption with your calcium supplement.

Factors Affecting Calcium Intake

Age

The natural aging process reduces our body’s ability to absorb calcium. Hruschak explains that the absorption of calcium in the intestine depends largely on the presence of the active form of vitamin D, called calcitriol. Our kidneys play an important role in converting vitamin D into calcitriol. However, as we age, the kidneys may become less efficient at this process, resulting in reduced calcium absorption and an increased risk of bone loss. As a result, older people need more calcium than other adults to prevent calcium deficiency and maintain healthy bones.

Hormonal status

During menstruation, estrogen levels drop, which is a problem for your bones. The hormone plays an important role in maintaining bone density and strength by enhancing calcium absorption, promoting bone formation and preventing bone fractures. With low estrogen levels, you may experience bone loss and an increased risk of developing osteoporosis. If you are in perimenopause or menopause, make sure you get enough calcium in your diet.

Type of Calcium Supplement

As you browse the store shelves, you will find a wide variety of calcium supplements available in different forms. Some of the more common types include calcium carbonate, calcium citrate, calcium gluconate and calcium lactate. Among the options, Hruschak says calcium citrate, lactate and gluconate are more easily absorbed and tend to be better tolerated than calcium carbonate.

The Right Time to Take a Calcium Supplement

Spending time with Food

Combining your calcium supplement with or without food affects how it’s absorbed—and how well it works. Calcium citrate, lactate and gluconate are well absorbed at any time of day and can be taken with or without food, says Hruschak. On the other hand, if you use calcium carbonate, take it with or immediately after a meal to improve absorption. Doing so also reduces the chance of gastrointestinal side effects, such as gas, bloating or constipation.

However, the types of foods you eat can also affect calcium absorption. For example, phytates are plant compounds found in bran, nuts, grains, dried beans and seeds that can bind calcium and make the mineral harder to absorb, explains Hruschak. Similarly, oxalates found in rhubarb, spinach, nuts and teas can do the same. Consuming dried beans and cooking these foods can reduce their absorption—or you can take your calcium supplement separately from foods high in these foods.

Time Off Medication

Some medications can also interfere with calcium absorption. Clearly, glucocorticoids, such as prednisone, can decrease calcium absorption. It is generally recommended to take calcium supplements two to four hours apart from these medications for better absorption, says Hruschak. Other medications that may interact negatively with calcium supplements include lithium, quinolone antibiotics, dolutegravir, and levothyroxine. If you take calcium with one of these medications, talk to your healthcare provider about whether you need to monitor your calcium levels.

Taking Calcium Supplements and Other Nutrients

To get the most out of your calcium supplement, take it along with vitamin D, magnesium and vitamin K. It’s been established that vitamin D is a powerful duo with calcium—they’re like the main actors. (bone strengthening) film. Magnesium plays a supportive role—it helps absorb vitamin D. And we can’t forget vitamin K, which has its part in the mix. Vitamin K (especially vitamin K2) activates proteins necessary for bone mineralization. This process also helps prevent calcification of blood vessels, which is related to heart disease. Getting enough vitamin D, magnesium and vitamin K from your diet, along with calcium, can be very beneficial for your bones and overall health.

Tips for Improving Calcium Supplement Absorption

When it comes to increasing the absorption of calcium supplements, Hruschak recommends the following:

• Take no more than 500 to 600 milligrams of calcium at one time. Smaller doses are easier to absorb. The area contributes at least four hours apart.
• Combine extra calcium with vitamin D supplements for better absorption.
• Although calcium citrate, lactate and gluconate are well absorbed whether or not they are taken with food, there is an added benefit to taking calcium and vitamin D with food. That’s because the dietary fat from your diet increases the absorption of vitamin D. The effect? Better absorption of calcium.
• Avoid high-oxalate and high-phytate foods, as well as high levels of caffeine while taking calcium supplements.

The Bottom Line

To get the most out of your calcium supplement, consider the amount and foods you consume, as well as the medications you use. While you can take calcium citrate, lactate and gluconate with or without food and at different times of the day, you will get the most benefit from your calcium supplement if you take it with food, especially foods with vitamin D, and make sure you get enough magnesium and vitamin K in your diet. If you take a calcium supplement, contact your health care provider for any guidance specific to your health needs.