Two words…. "food first."

Mother Nature has done a remarkable job of packaging the right mix of nutrients in foods to boost our health. For example, dairy foods contain calcium which is good for bones, but they also naturally contain potassium, magnesium, phosphorus and vitamin B12—nutrients that, interestingly enough, are also needed for bone strength.

Research suggests that vitamins, minerals, fiber and phytonutrients do not work as well alone (taken as a supplement) as they do when they are eaten in a natural "food package." They work more effectively as a team to offer the greatest health benefit.

There is a synergy or combined effect amongst nutrients that makes the whole greater than the sum of its parts – instead of 1 + 1 equaling 2 – studies hint that this synergy may mean 1+ 1 can equal 3, perhaps even 4, and that “4” means more benefits to your body

Supplement considerations*

It can be difficult for some people to get enough of certain nutrients through the foods they eat.  Calcium and vitamin D are two nutrients that are often lacking in many people’s diets.

Before taking the pill plunge, take a look at what you eat. Using our Bone Building Nutrients list, Phytonutrient List and Put These On Your Plate list, you may be able to find new foods (including calcium and vitamin D fortified foods) to add to your grocery list. If you are still coming up short, consider adding a multi-vitamin supplement versus a single nutrient supplement. Many multi’s offer 25 percent of the calcium and D you should get in a day + 25 percent of other bone-building vitamins and minerals.  A multi, along with foods naturally rich in calcium and vitamin D, plus foods fortified with these two nutrients may easily help you reach your goal.

If you use an individual supplement, be prepared for choices. There are several different kinds, all containing varying amounts of calcium. In general, calcium carbonate supplements contain 40 percent calcium; calcium citrate is about 25 percent calcium, and calcium gluconate is 9 percent calcium.  For best absorption in your body:

• calcium supplements should contain vitamin D (ideally in the form of cholecalciferol, vitamin D3)
• they should be taken in smaller doses, not more than 500 milligrams per pill
• they should be taken with or right after a meal—the acid released to help digest food will help break apart the pill.  

* Check with your healthcare provider before taking more than 1,000 milligrams of calcium a day or more than 400 International Units (IU) of vitamin D.