Myth or fact: For better absorption, calcium supplements must be taken with milk

We asked doctors whether taking calcium supplement with milk leads to better absorption. Find out what they have to say.

By: Lifestyle Desk
New Delhi | April 21, 2023 01:20 PM IST

3 min read

Milk is a rich source of calcium. (Pic source: Pixabay)

Calcium, the most abundant mineral in our body, plays a crucial role in many physiological processes like building and maintaining strong bones and teeth, nerve and muscle function, enzyme and hormone function, and cell signalling, among others. As such, for people who do not get enough calcium from their diet or are calcium deficient, calcium tablets are commonly advised to supplement their calcium intake. However, there is a common doubt experts are often asked: whether you should take calcium tablets along with milk for better absorption. We got in touch with experts to find out if it is indeed so.

Does taking calcium supplements with milk lead to better absorption?

The simple answer is no. Explaining why, Dr Ravikumar Mukartihal, Consultant Orthopaedic and Joint Replacement Surgeon, SPARSH Hospital, told indianexpress.com, “The amount of calcium in milk and the amount of calcium in calcium tablets have a competition in the absorption process. Hence, it is advised to have calcium after one hour of breakfast. One can have milk whenever, but the two should not be combined. The calcium ingredients in the milk and the calcium content in the tablet will compete against each other because both are in different mineral forms. Further, the calcium present in the bone will fight against each other for absorption and both will not be absorbed”.

Dr P Prabhakar, Associate Clinical Director and Head Department of Orthopaedics and Joint Replacement, CARE Hospitals, Nampally, Hyderabad agreed and added, “taking calcium supplements with milk can reduce the absorption of calcium due to the presence of other minerals in milk that bind with calcium”.

Do’s when taking calcium supplements

Dr Mukartihal shares them as:

* Sun exposure: Vitamin D from sunlight exposure will help in better absorption of calcium.
* Hydration: Proper hydration is important to help your body absorb calcium. You must drink 3 liters of water every day.
* Physical activity: Physical exercise can be done so that the heterogenous calcium recycling will happen properly.

ALSO READ | Six healthy vegan sources of calcium you must know about

Don’ts when taking calcium supplement

Dr Prabhakar shares them as:

* Don’t take more than the recommended dose or what doctor has prescribed you.
* Don’t take calcium supplements with iron supplements, as they can interfere with each other’s absorption.
* Don’t take calcium supplements with high-fiber foods or medications, as they can reduce calcium absorption.

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