If you take calcium supplement, how good is it? Can you tell if it meets your need? Choosing a calcium supplement can be confusing for many consumers. There are different formulations of the supplement sold under different brand names, each claiming to be the best for the average consumer. However, knowing what to look for makes the task less onerous.

Food is the best source of calcium, but most consumers do not get enough of it from food sources. Supplements and calcium-fortified foods are available to help fill in the gap. While they serve a useful purpose, taking too much calcium supplement can be harmful to your body. So, the key to finding the supplement that meets your need is to read the “supplement fact” label on the bottle.

First, determine the calcium content of the supplement per serving. Locate calcium on the label and then read across. You should find the content under “amount per serving” and the percentage of the daily value one serving provides under “%DV”. This is important because different calcium formulations have different elemental calcium, that is, the actual amount of calcium you get from one serving of the supplement. For example, the calcium content of calcium carbonate = 40%; dicalcium phosphate = 38%; calcium citrate = 21%; calcium lactate = 13% and calcium gluconate = 9%. This means that if you take 500 mg of calcium carbonate, for instance, you will get 200 mg of calcium. You will have to take at least 950 mg of calcium citrate in order to get 200 mg of calcium.

Secondly, consider how well the supplement dissolves. This is what sets apart good calcium supplements from bad ones. If the supplement does not dissolve well, you are unlikely to get maximum benefit from it. Use this simple experiment to test how well it dissolves. Add small warm water in a glass cup and then drop a pill into the cup. Let it sit for 30 minutes while stirring occasionally. If it does not dissolve well after 30 minutes, it is unlikely to dissolve well in your stomach.

Thirdly, check the absorbability of the supplement. Calcium is a large element, so it is best absorbed in doses of 500 mg. If you need to take 1000 mg of calcium supplement a day, it is best to divide it into two doses taken at different times during the day. Also, different formulations of calcium supplements have different absorption rate. Calcium carbonate is absorbed well by most people, but calcium citrate is often recommended for those with digestive or absorption problems. You can also improve absorption of your supplement by taking it with vitamin D.

The fourth thing to consider is the purity of the supplement. Check the label for the abbreviation USP, which stands for United States Pharmacopeia. The best calcium supplements meet the voluntary standards of USP. Avoid calcium from unrefined oyster shell, bone meal, or dolomite without the USP symbol; they may contain high levels of lead or other toxic metals.

Also, watch out for generic brands. While generic brands are generally cheaper, but they may not serve you well. Many of them do not dissolve well and that decreases their effectiveness. It is also possible that some of them may not meet the purity standard, which increases your risk of toxicity.

Finally, check how well you tolerate the supplement. You can only test this by actually taking the supplement. Side effects from calcium supplements include gas, constipation, and stomach upset. If you develop side effects, there are things you can do to improve your tolerance. For example, you may increase your intake of fluids and fiber. If you are taking a high dose, divide it up into 500 mg doses and take them several times during the day. Take calcium carbonate with food; citrate does not need to be taken with food. If these steps do not help you, try a different supplement. You may also consider talking to a doctor or pharmacist.

Finding calcium supplement that meets your need will help maximize the benefits you get from it. So, before you buy, use the “supplement facts” label to determine calcium content. Choose supplements that have USP abbreviation on the label. Also, check the absorbability of the supplement, and how well it dissolves. If you develop side effects from your supplement, try a different one or talk to your doctor or pharmacist.