When choosing which calcium supplement or antacid is right for you look at the quantity and type of calcium compound that is present in the product. There are several types of calcium compounds used in vitamin supplements. Calcium carbonate and calcium citrate are the most common. Calcium aspartate, calcium phosphate and calcium lactate also appear. In the case of calcium carbonate, multiply by 40% to determine the amount of elemental calcium available to your system. Calcium citrate conversion is about 21% and is lower for other calcium compounds. For example, 500 mg (milligrams) of calcium carbonate yields 200 mg of elemental calcium. Calcium carbonate is the most common antacid and its breakdown in the stomach into its component parts, elemental calcium and carbonate, depend upon the acidic environment there.

Calcium plays an important part in your diet because it contributes to muscle function, and what most people think of regarding calcium, it helps prevent osteoporosis. If your body determines there isn’t enough calcium in the blood stream then it will be scavenged from the bones in the skeletal system leading to the osteoporosis condition.

An important consideration in your choice of a calcium supplement is whether it also contains any vitamin D. Vitamin D enhances the uptake of calcium. Remember, vitamin D is also known as the “sunshine vitamin” because you can ‘get’ some simply from being outside in the fresh air and sunlight so it’s not absolutely necessary that it be included in the ingredients list, but it does help.

Like many things in life, more is not always better. Over 2,500 mg of calcium is usually considered the threshold of “too much” and possibly as low as 1,200 mg. Too much calcium can lead to serious medical problems.

Sources of calcium include dairy products (like milk, cheese or yogurt), many vegetables (the green leafy kind, like spinach) and some nuts (like almonds). “Hard” water is also a source for calcium and other minerals. Seashells and eggshells are also natural calcium sources but other more palatable delivery forms are recommended. Another of the more famous sources of calcium is on the coast of England. The famous White Cliffs of Dover is an enormous geologic calcium carbonate formation but the Queen might object if you showed up and began eating away at the southern end of Britain.

By: Paul Buck