Calcium Reminders

Dec 12, 2008

Just a friendly reminder --

Tums, Optisource, Rolaids, Viactiv, and Caltrate are calcium carbonate.

Calcium carbonate is not bioavailable in pH-neutral environments.  Citrate is 21% more bioavailable in folks without designer stomachs and intestines.

We want to take calcium citrate -- available as Citracal (but not the Bone Density Builder stuff -- that's mostly carbonate), some house branded calcium supplements, and a few specialty companies that make chewable and liquid versions.

Also, be leery of anything that claims a full dose of calcium (500mg +) in a small quantity, such as a 2g scoop or a teaspoon.  Calcium citrate is a very large molecule, and of that molecule only 24% is actual calcum.  Unfortunately, there are some companies that list 500mg of calcium citrate versus 500mgs of calcium from calcium citrate.  It's a subtle difference -- but if it seems too good to be true, then it most likely is.

Take calcium 2 hours away from iron -- otherwise the iron becomes worthless.

Calcium should be taken in doses around 500mg -- while this is not a steadfast number, it is the recommended amount to guarantee absorption.  Some folks may absorb 600 at a time, others 450.  Shoot for 500 to be safe.

The American Society of Metabolic and Bariatric Surgeons recommend the following amounts of calcium:
Gastric Bypass: 1500-2000mg per day
Gastric Bands (and I'd assume VSG as well): 1500mg per day
DS: 1800-2400mg per day

And finally, for those taking citracal -- it *does* dissolve nicely in a glass of crystal light without changing the flavor.  If the pills seem too large, try doing this instead.

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