How much calcium supplement should you take at a time? (Hint: less is more)

If your bones are weak or you’re at risk for bone disease, you might think that taking a calcium supplement will strengthen your skeleton. But taking too much calcium won’t help, and it might even be harmful.

To begin, always follow your healthcare professional’s instructions about taking supplements, just as you would take prescription medications.

The body doesn’t produce calcium on its own, so it must come from dietary sources like dairy, leafy greens, or fortified plant-based alternatives. Supplements can help people who don’t consume dairy products, such as vegans or people with lactose intolerance, meet their daily calcium needs.

But there are two important things to know about how your body uses calcium:

• Vitamin D is essential for the body’s efficient absorption of calcium.
• Your body can only absorb about 500 milligrams of calcium at a time. Smaller, divided doses are absorbed more effectively than single, large doses.

In other words, taking a higher dose of calcium or taking it more often won’t strengthen your bones faster or provide more health benefits. In fact, too much calcium can cause problems like kidney stones or interfere with how your body absorbs other minerals. Most adults need 1,000 to 1,200 milligrams of calcium per day and should not exceed 2,000 milligrams from all sources, including foods and supplements.

You can support your body’s ability to use calcium efficiently by following a few simple steps:

• Get enough vitamin D. Your body needs vitamin D to absorb calcium. Try to get it from fortified foods, sunlight, or a supplement if necessary.
• Take calcium with a meal. This will help with calcium absorption.
• Space out your doses. If your provider recommends more calcium, he or she may suggest dividing it into smaller amounts, taken every four to six hours with food. This allows your body to absorb it gradually without overloading your system.

If you’re not sure which type of calcium supplement is best for you, talk to your provider. Some forms, like calcium citrate, may be easier to absorb, especially for people with digestive issues or low stomach acid.