What about calcium supplements? If you can't get enough calcium in your diet, a calcium supplement can help you reach your calcium goals. Try these tips: • Check for the USP symbol. This symbol shows that the supplement is certified by the United States Pharmacopeial Convention. This national organization sets standards to ensure the quality of dietary supplements. • Use the vinegar test. A calcium pill won't help you if it doesn't break down in your stomach. If you don't see the USP symbol, put a pill in one cup of vinegar. Stir every 5 minutes for 30 minutes. If the pill doesn't dissolve in 30 minutes, it probably won't dissolve in your stomach. Chewable and liquid forms generally dissolve well, as they are already broken down. • Increase your dose slowly. Start with a daily 500 mg calcium pill for one week, and then add more the next week. Calcium pills can cause gas or constipation for some people. To avoid this, drink plenty of water and eat foods with fiber. • Check With your pharmacist. Tell your pharmacist what medications you are taking. Ask if any of them may be affected by taking calcium. • Choose a supplement with Vitamin D. Vitamin D helps the body absorb calcium. However, don't overdo the amount of Vitamin D. Be careful not to go over 2000 IU of Vitamin D each day, including food and supplements. • Use the nutrition facts label. Some brands show the total pill weight, instead of the actual amount of calcium. Check the servings and % DV on the nutrition facts label, just as you would with any food. • Pay attention to the type of calcium. Most calcium supplements are either calcium carbonate or calcium citrate. Use these tips: - Take calcium carbonate with a meal. Calcium carbonate needs acid to be absorbed by the body. If you take it with a meal, you'll have enough stomach acid to dissolve it. - Take calcium citrate anytime. Calcium citrate doesn't need stomach acid to be used. • If you take one supplement pill a day, take it late in the day. Take a calcium carbonate pill with dinner or a calcium citrate before bed. • Remember, food is still number one. High calcium foods also have other nutrients you need. Don't try to get all of your calcium from juices, antacids, or calcium candies. Who can answer questions about this eating plan? Your dietitian can answer questions about your eating plan. Questions about your medication or symptoms should go to your doctor. To find a registered dietitian (RD) at Intermountain, go to: intermountainhealthcare.org/nutrition Dietitian: Phone: © 2008-2012 intermountain Healthcare. All rights reserved. The content presented here is for your information only. It is not a substitute for professional medical advice, and it should not be used to diagnose or treat a health problem or disease. Please consult your healthcare provider if you have any questions or concerns. More health information is availableatintermountainhealthcare.org. Patient and Provider Publications 801.442.2963 FS064-02/12 Also available in Spanish.