Myth # 2:
All adults should take 1,000– 1, 200 mg of daily calcium supplements These amounts are recommended daily calcium totals from both food and supplements: 1,000 up to age 50 and 1,200 mg after that. Supplements should be used to make up any shortfall from your diet. To get a sense of how much calcium is in your food, see “Food Sources of Calcium,” right, and check labels. Calcium is usually listed as a percent of daily value (% DV), meaning a percent of 1,000 mg. For example, 10% is 100 mg, 15% is 150 mg, 20% is 200 mg, and so on. Add up the calcium content of your staples and, depending on your age, subtract from 1,000 or 1,200 to determine an appropriate supplement dose.
Some studies have found that excess calcium from supplements may be bad for the heart or contribute to kidney stones, so more isn’t always better.
Calcium must be taken at the same time as vitamin D Although vitamin D is essential for calcium to be used eff ectively, it doesn’t matter whether it’s taken at the same or another time of day. Your body will release an active form of vitamin D when needed, as long as you have adequate stores of the vitamin.