Q: Even the smallest amount of calcium supplement causes me severe constipation.  Recently my doctor  told me that I should take calcium for osteoporosis prevention.  Although I explained that it causes constipation, she insisted.  So I tried again.

I thought I would have to go to the emergency room.  I was so backed up that I had to use Milk of Magnesia and enemas to get myself unblocked.  I threw out my bottle of calcium and will not take it again.  How else can I get the calcium I need without suffering?

A: The idea that calcium supplements are effective for preventing osteoporosis and fractures is controversial.  One review of 33 controlled studies found that “use of supplements that include calcium, vitamin D or both compared with placebo or no treatment was not associated with a lower risk of fractures” (JAMA, Dec 26, 2017).

You could get the calcium you need from food.  Milk is a rich source, and so are yogurt, kefir and mozzarella cheese.  If dairy products are not for you, try dark-green vegetables like kale, collards, turnip greens and bok choy.  Tofu, almonds, sesame seeds, beans, canned salmon and sardines are other good sources of calcium that should not cause constipation.

• article by Joe and Teresa Graedon, April 8, 2018
• copyright The Seattle Times