Supplement sleuth

Q: Is calcium best absorbed when taken with protein? Are candies and chews absorbed the same as other forms of calcium? How much should men and women take?

A: Unfortunately for consumers, the notion that calcium is best absorbed when taken with protein is not clear. While some evidence points to the fact that protein intake has no role in the absorption of dietary calcium and absorption is not affected by a high-protein diet, contrasting studies report that a reduction in dietary protein leads to a decline in calcium absorption and a high-protein diet depletes calcium from the body.

Calcium's delivery system and form affect whether or not the mineral will be absorbed. Calcium carbonate, nature's most concentrated source, is poorly assimilated and absorbed compared with calcium phosphate, which is chemically similar to calcium in bones; calcium lactate, gluconate, citrate and ascorbate are also more easily absorbed than calcium carbonate.

Although not ideal when it comes to absorption, calcium carbonate chews are a convenient source of the mineral. One major brand delivers 500mg of elemental calcium--50 percent of the RDA (recommended daily allowance) per chew, and has been clinically shown to be absorbed as well as calcium in low-fat milk.

Be sure you're getting enough calcium by shooting for the current RDA--1000mg for both men and women, and higher for pregnant/lactating women and seniors.

Gary Bushkin, PhD, CNC, a consultant for the natural products industry, specializes in the development of supplements and functional and natural foods. His books include FAQs: All About Green Food Supplements. Do you have a supplement question? Email it to editorial@betternutrition.com.

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