Why is Calcium Important?

Calcium is essential for bone health, muscle function, nerve signaling, and blood clotting. It helps prevent osteoporosis, fractures, and muscle cramps and is crucial for maintaining strong bones throughout life.

Recommended Daily Calcium Intake

Best Food Sources of Calcium

Dairy Sources

✔ Milk (1 cup) – 300 mg
✔ Yogurt (1 cup) – 300-400 mg
✔ Cheese (1 oz) – 200-300 mg

Non-Dairy Sources

✔ Leafy greens (kale, collard greens) – 150-250 mg per cup
✔ Almonds (1 oz) – 75 mg
✔ Tofu (calcium-set, ½ cup) – 250-500 mg
✔ Fortified orange juice (1 cup) – 300 mg

Types of Calcium Supplements

• Calcium Carbonate – Requires food for best absorption. Most concentrated form (40% calcium).
• Calcium Citrate – Absorbs well with or without food. Recommended for those with low stomach acid or on acid reducers.
• Calcium Gluconate/Lactate – Lower calcium content, may require higher doses.

How to Take Calcium Supplements

✔ Take in doses of 500-600 mg at a time for better absorption.
✔ Take with food (for calcium carbonate).
✔ Space out calcium and iron supplements (iron can block calcium absorption).
✔ Pair with Vitamin D (800-1000 IU daily) for better calcium absorption.

Side Effects & Precautions

⚠ Too much calcium (>2,000 mg daily) may increase the risk of kidney stones and heart disease.
⚠ Can cause constipation, bloating, or gas – drink plenty of water and eat fiber-rich foods.
⚠ Certain medications (e.g., thyroid meds, antibiotics) may interact – take calcium 2 hours apart from these.

When to See a Doctor

🔹 If you have kidney disease, heart disease, or digestive issues before taking calcium supplements.
🔹 If you experience persistent stomach pain, kidney stones, or abnormal heart rhythms.
🔹 If you have a history of osteoporosis or fractures, your doctor may recommend a bone density test.

Bottom Line

🔹 Get calcium from food first, supplement only if needed.
🔹 Take the right type of calcium based on your needs.
🔹 Pair with Vitamin D for best absorption.
🔹 Avoid excessive calcium intake to reduce health risks.

Contact the Key West orthopedic clinic or reach out to Dr. Jason Pirozzolo.