Calcium is a mineral that helps build strong bones and teeth. Maintaining an adequate intake of calcium is important to promote good bone health and prevent osteoporosis and fractures. Vitamin D helps to improve the absorption of calcium in the body.
Calcium supplements cause few, if any, side effects. However, some people may experience constipation, bloating or gas. Drink extra fluids and eat more fruits and vegetables to prevent constipation.
Limit your intake of coffee and alcohol and avoid smoking to reduce bone loss.
The usual recommended dose is 1 to 2 tablets daily. Follow the instructions as provided in the label or check with your healthcare provider for advice. The Recommended Dietary Allowances (RDA) for Calcium intake is as follows:
In addition to taking calcium supplements, you can also increase your calcium intake by eating more calcium-rich foods, such as milk, cheese, ikan bilis, sardines, tofu, spinach and kai lan.
Your body needs vitamin D to absorb calcium. You can obtain vitamin D from direct sunlight. Therefore, outdoor activities such as walking or gardening are beneficial to getting enough Vitamin D.
You can also obtain Vitamin D from foods such as cereals, eggs, oily fish (salmon, cod, mackerel), certain brands of milk and Vitamin D-containing supplements such as Calcium and Vitamin D Tablets.
Calcium may reduce the absorption of some medications, such as certain antibiotics and supplements (e.g. iron). It should be spaced at least 1 to 2 hours apart from these medicines. Inform your doctor or pharmacist about any other medications you may be taking or starting before you begin taking calcium supplements.
Do not take if you are: