Right time to take calcium supplements

Typically all the prescription supplements are all gulped down together at night before going to bed. That is because we forget to take them throughout the day. Although it is wise enough to take the supplement at some time rather than totally skipping it, randomly timed ingestion often does not provide the desired results.

Especially, calcium has many roles to play in the cellular ionic balance and hence if taken along with medications for blood pressure, thyroid disorders, diabetes, heart ailments , antibiotics it can lead to issues with absorption.

When to take calcium?

It’s like a mystery that everyone is trying to uncover as we get to hear different responses from various doctors. The right time for taking calcium supplement depends upon the form /type of calcium you are taking

Calcium carbonates : These supplements should be taken with food to enable absorption of the calcium. But they can alter the stomach pH and hinder absorption of other nutrients from food.

Calcium citrates : Citrate based calcium supplements can be take with or without food as they have good absorbability in acidic environment.

Calcium supplements should not be taken along with those of iron or zinc as they compete for common binding sites for absorption

Vitamin K 2 : An important link missing in the puzzle has been vitamin k2. This vitamin can ensure that calcium is guided into the bone preventing its entry into arteries causing blockage. In fact, Vitamin K 2 may remove calcium deposited in the arteries.

Dietary sources of K2 are limited as it is mainly found in egg yolks, cheese and butter derived from grass-fed animals. The green chlorophyll pigment of grass is the richest source of this vitamin. We do know that nowadays cows are not allowed to graze freely on grass and are often fed corn and soy in a confined environment. So, one has to rely on vitamin K2 from supplements.

While choosing a calcium supplement you need to look for the following :

• Calcium (in the form or calcium citrate or calcium citrate malate)
• Vitamin D
• Vitamin K2
• Magnesium

Good luck with finding the right supplement that actually works for you !

References:

http://www.naturalmilwaukee.com/MILW/November-2015/Pros-and-Cons-of-Calcium-Supplements/

ttp://www.finecurepharma.com/media/1104/managing-bone-by-calcium-citrate-malate-_-vit-d3.pdf

Author: drpoojachhawcharia

Dr Pooja Chhawcharia is the Senior Nutritionist at eKincare with over 7 years of experience in Nutrition education, diet counseling and research. She is a Registered Dietician with the Indian Dietetic Association and Certified Diabetes Educator recognized by the International Diabetes federation . She is also interested in ancillary sciences such as Yoga and Naturopathy. View all posts by drpoojachhawcharia