Toxic Superfoods by Sally K. Norton MPH

Author:Sally K. Norton, MPH [Norton, Sally K.]
Language: eng
Format: epub
Publisher: Harmony/Rodale
Published: 2022-12-27T00:00:00+00:00

Dosing Your Calcium Supplements

You can use calcium supplements in any combination of bulk powder, tablets, or capsules. And you can use any combination of types (citrate, pyruvate, or others) as long as there is no vitamin D added (see this page). Here is information on the types of calcium supplements.

Calcium citrate (with no added vitamin D and no added herbs). Citrate is a good way to provide minerals in supplements, which is why calcium citrate is popular and is considered by some to be the optimum calcium supplement. NOW Foods, Pure Organic Ingredients, and several other brands sell it as bulk powder. There are many options for buying it in tablets, too (including KAL Vitamins, Allergy Research Group, Vitamin Shoppe, and GNC brands—select one with the least amount of fillers possible).

Calcium pyruvate (with no added vitamin D). I find this is a good, well-tolerated supplement if calcium citrate does not agree with you for any reason (such as constipation). Calcium pyruvate is available in capsules; look for NOW Sports brand.

The base dosage. If you are not already taking calcium, start low—about 400 mg a day in divided doses. If that is well tolerated, gradually work up to a maintenance dose of 1,000 to 1,600 mg/day. If you eat a lot of milk and cheese, your maintenance dose may be lower—600 to 800 mg. If you’re timid about taking calcium owing to fears of constipation, try the following step approach.

In three or four daily steps: Start with 200 or 250 mg calcium (as citrate or pyruvate) at bedtime for about a week, then double that amount by also taking it before breakfast for three to five days, then increase it again, with an afternoon dose. Maintain that for least a week, and if you tolerate that dose, double the evening dose and continue to increase at other convenient times until you reach about 1,200 mg daily.

Other timing options: Take calcium 15 to 30 minutes before meals or 1 to 2 hours before your “worst time of day”—times of low energy, low mood, increased pain, and so on. Dr. Clive Solomons’s research and reports from the members of the VP Foundation suggest that you might “preempt” or proactively take the edge off of pain or relieve other symptoms associated with oxalate clearance by timing the calcium supplement prior to periods when the symptoms periodically intensify. The pain-reducing benefits may come from the alkalizing effects of the citrate and the calcium.

Adjusting your dose and schedule: When oxalate-related symptoms are occurring, it might help to temporarily adjust your calcium dose either up or down by 200 to 400 mg. It’s fine to take as much as 1,800 mg daily, if you find that it helps with symptoms. If the calcium citrate seems to create symptoms or unpleasant side effects, take less; if a lower dose doesn’t help, try a different type of calcium.

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