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VIACTIV® Calcium and Multi-Vitamin Soft Chews and VIACTIV® Calcium and Multi-Vitamin FLAVOR GLIDES™

Health & Lifestyle > Women's Health

Maximizing Your
Calcium Absorption

Like all nutrients, calcium must be absorbed during digestion in order to be used by the body. Several factors can affect how well dietary calcium is absorbed including gender, age, hormonal status, genetics, concurrent use of over-the-counter or prescription medicines, the presence of certain diseases, and whether other foods or nutrients are consumed at the same time. For example, vitamin D aids in the absorption and utilization of calcium, and vitamin K is important for bone formation.

1. From what foods is the calcium generally best absorbed and utilized greatest?
Generally, calcium is best absorbed and best utilized when it is obtained from dairy products.

2. Is there an optimal dose if I'm taking a calcium supplement?
For calcium provided as a supplement, absorption is greatest when taken in doses of 500 mg or less.

3. Should calcium be taken during or between meals?
Absorption of calcium carbonate, one of the more popular sources of calcium in supplements, is greatest when taken with a meal. Other sources of calcium may be better absorbed between meals. However, these differences in absorption are small enough that you can still take your calcium supplements when it's most convenient for you. Although it's ideal to take your calcium when it will be best absorbed, it's more important to make sure you're getting enough calcium.

4. What if I'm taking an iron supplement?
Calcium can interfere with the absorption of iron, so it's best to take the two minerals at different times of the day.

5. What about antibiotics?
Some antibiotics are not recommended to be taken with calcium so you should check with your pharmacist if you're taking an antibiotic.

6. How does vitamin D affect calcium absorption?
Vitamin D enhances the body's ability to absorb calcium from the diet, and thus, plays a major role in maintaining bone health.

7. How does vitamin K affect bone health?
Vitamin K is used by the body to manufacture certain proteins important in bone formation.

8. Does caffeine affect calcium absorption?
When new calcium intake recommendations were issued in 1997, researchers concluded that there was not sufficient evidence to support different recommended intakes related to caffeine consumption.

9. Why is the overall balance of my diet important for the absorption and utilization of calcium?
The way in which all of the nutrients needed by the body work together is very complex. Just as calcium is best utilized and absorbed in the presence of adequate vitamin D and vitamin K, no single nutrient can do its job all by itself. In fact, every nutrient has many jobs. For example, we've known for a long time that calcium is critical for bone strength, but we're just beginning to understand the role it plays in regulating blood pressure and many other processes.

It's also important to understand that when it comes to maintaining a good nutritional balance, the amounts of the nutrients you provide your body with are important, too. For instance, a low intake of dietary calcium increases the risk of osteoporosis. Too much of many nutrients can have adverse effects as well-- as with a diet high in saturated fat leading to heart disease.

The best way to assure that every nutrient is able to help you stay at your healthiest is to provide it with all of the right amounts of all the other nutrients it needs to support good health. A balanced diet as described in the U.S. Department of Agriculture's Food Guide Pyramid is the best way to provide your body with the nutritional balance it needs to keep your body functioning at its best now and in the future.