Both Prest and Passerrello recommend sticking with supplements that are either USP- or NSF-certified, which means they’re third-party tested. TheraCal is NSF-certified, and contains calcium citrate, a type of calcium that research shows has the best absorption on an empty stomach (compared to calcium carbonate, the other most common type of calcium used in supplements, which has to be taken with food and can cause stomach issues like constipation because it relies on stomach acid to absorb). This formula also contains added vitamin K and vitamin D for optimal bone health.
“Calcium is best absorbed in doses of 500 milligrams or less,” says Passerrello. That’s because the higher the elemental calcium (percentage of calcium by weight), the more difficult it is for the body to absorb, per the NIH. This dose from Nature Made is USP-certified calcium carbonate and also contains vitamin D3, which aids in absorption, Passerrello adds.
Affordable and USP-certified, this calcium carbonate supplement will cover your recommended daily allowance in two daily doses of one tablet. They contain vitamin D for optimal absorption, but do need to be taken with food and may cause bloating or upset stomach if they aren’t—especially for those who take any type of acid-reducing heartburn medication. The 600 mg dosage may be slightly more difficult for the body to absorb, as calcium has to dissolve for maximum effect, but the bang for buck here is hard to beat.
This NSF-certified formula contains 500 mg of calcium carbonate, as well as vitamin D and magnesium, which is thought to help calcium absorption. One tablet a day taken with food should serve the needs of those with a calcium deficiency.
Some calcium tablets can be quite the horse pill, so gummies may be easier to stomach. These from Vitafusion are USP-certified and come in tasty orange, strawberry, and cherry flavors with a serving size of two squares.
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