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Watch out: Avoid vitamin K and calcium combination supplements if you take anticoagulants like warfarin. The vitamin can inhibit the drug’s ability to clot blood.
The best calcium supplement for your buck
Look for the USP symbol: Several studies have found dangerous levels of lead in calcium carbonate supplements made from bones, shells, bone meal, oyster shell and dolomite.
Most manufacturers have reduced lead to safe levels, according to further studies in 2008 by Consumerlab.com. To make sure a supplement is lead-free, look for the USP (United States Pharmacopeia) symbol, which certifies that the supplement has no dangerous metals. Even small amounts of lead can devastate your nervous system.
The USP symbol also guarantees quality, purity and potency and ensures it will dissolve in your stomach.
Divvy up your daily dose: Your body can absorb only about 500 mgs of calcium at a time, according to a 2007 review of calcium doses and forms, published in the journal Nutrition in Clinical Practice. Split up your daily dose and take it 2-3 times daily to maximize absorption.
Time your meds: Take calcium supplements two hours apart fromantibiotics in the tetracycline or fluoroquinolone families (Cipro, Floxin, Noroxin) as well as thyroid medications (Synthroid, Armour Thyroid, Cytomel, Nature-throid). Calcium interferes with the body’s absorption of antibiotics, according to Helen Hayes Hospital in New York, which conducts extensive research on vitamin supplements.
Are Peaches A Gerd Starter Treatments (👍 6 Ways To Get Relief During) | Are Peaches A Gerd Starter Natural Remedies Forhow to Are Peaches A Gerd Starter for Don’t mix soy and calcium:The phytic acid in soy can inhibit calcium absorption, so take calcium supplements two hours before or after eating soy foods like tofu, tempeh, soy milk, soy yogurt or soybeans, advises Dr. Cooperman.
Don’t take iron with calcium:Take iron two hours before or after you take calcium supplements, so both get absorbed efficiently, according to Helen Hayes Hospital, a member of the New York-Presbyterian Healthcare System.
Ask your doctor:Don’t take calcium or any other supplements without consulting your doctor.
Don’t overdo it:Studies show that more than 2,500 mg of calcium daily can lead to rare side effects, including increased risk of kidney stones, kidney failure and hypercalcemia (too much calcium in the blood), according to the 2007 Canyon Ranch study.
A July 2010 study in the British Medical Journal linked calcium supplements without vitamin D with a modest increase in cardiovascular disease, but has recommended further study.
For more information, visit our Bone Health Eating Guide.
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