Health Photos
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If your calcium levels are low and your doctor has asked you to take supplements, select a calcium supplement that contains a high amount of calcium in each pill, such as 400 to 600 milligrams.
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In case you experience difficulty swallowing large tablets, choose a flavoured, chewable calcium supplement.
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To avoid side effects, start taking half a tablet and gradually build up to the amount you need.
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The side effects of calcium supplements may include gastric problems, bloating, nausea, diarrhoea, and constipation.
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Calcium supplements should be taken after a meal when there is plenty of acid in your stomach to help dissolve the tablet. If the tablet doesn't dissolve, it can't be absorbed and used by your body.
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Never take more than 1,000 to 1,500 milligrams of calcium a day, and don't take more than 600 milligrams at one time as the body can't absorb more than 600 milligrams at one time.
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Excess calcium is filtered out by your kidneys and may cause kidney stones.
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Staying well hydrated helps prevent kidney stones. Be sure to get adequate vitamin D to help your body absorb calcium.
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Vitamin D is found in fortified milk or soy milk and also in multivitamin supplements. Look for supplements containing 400 to 800 I U (international units) of vitamin D.
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Exposing your skin to sunlight for 15 to 20 minutes a day without sunscreen will also allow your body to make the vitamin D it needs.
