Swanson Calcium Citrate Complex 250 mg Capsule
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Swanson Calcium Citrate Complex 250 mg in Pakistan
Calcium: Food First, Then Fill the Gap
Pakistanis drink a lot of milk, dahi, and lassi, and calcium is part of everyday food. But many adults still fall short of what their bones need, particularly women who are pregnant or breastfeeding, older adults, and anyone who eats little dairy. Pakistan also has widespread vitamin D deficiency, which makes it harder for the body to absorb calcium.
Swanson Calcium Citrate Complex doesn’t replace food. It helps you fill the gap between what you eat and what you need. Each capsule provides 250 mg of calcium from a blend of calcium citrate and calcium carbonate, in a dairy-free formula. Swanson Health Products is an American supplement company with quality-focused standards since 1969.
The Gap Calculator
Step 1. Know your target. Most adults need roughly 1,000 to 1,200 mg of calcium a day from food and supplements combined. Your doctor can tell you your own number.
Step 2. Count your food calcium. These are approximate amounts, and they vary by brand and preparation.
| Food | Approximate calcium |
|---|---|
| Milk, 1 cup (about 250 ml) | About 300 mg |
| Dahi or plain yoghurt, 1 cup | About 300 mg or more |
| Cooked mustard greens (sarson), 1 cup | About 150 mg or more |
| Sesame seeds (til), 1 tablespoon | About 90 mg |
| Almonds, a small handful | About 75 mg |
| Daal or chickpeas, 1 cup cooked | A smaller amount, roughly 50 to 80 mg |
Step 3. Find the gap. If you drink one glass of milk, have a bowl of dahi, and eat some greens, you may already be close to your target. If you eat little dairy, the gap could be a few hundred mg.
Step 4. Fill it, don’t flood it. At the label dose of 2 capsules a day, this product adds 500 mg. Your doctor can tell you whether that is the right amount for you.
More is not better. Total calcium from food and supplements should not exceed about 2,000 to 2,500 mg a day unless a doctor advises it.
What Is Inside One Capsule
| Component | Details |
|---|---|
| Calcium (from calcium citrate and calcium carbonate) | 250 mg (19% of the Daily Value) |
| Capsule shell | Gelatin |
| Other ingredients | Rice flour, magnesium stearate (an older label lists microcrystalline cellulose, stearic acid, maltodextrin, and silica) |
| Free from | Wheat, gluten, dairy, soy, nuts, sugar, salt, artificial colours and flavours |
| Pack sizes | 100 or 300 capsules |
| Does not contain | Vitamin D or magnesium |
Why Two Forms of Calcium?
| Calcium citrate | Calcium carbonate | |
|---|---|---|
| Absorption | Absorbed well, including by people with low stomach acid | Best absorbed with food, because it needs stomach acid |
| Calcium concentration | Lower | Higher |
| Stomach comfort | Generally gentler | Can cause gas or constipation in some people |
| In this product | Yes | Yes |
The blend gives you both. Because carbonate absorbs better with food, taking each capsule with a meal is a sensible habit.
Calcium Needs Its Partners
| Partner | Why it matters |
|---|---|
| Vitamin D | Helps your body absorb calcium. This product doesn’t contain it, so ask your doctor about getting your vitamin D level checked |
| Magnesium | Works with calcium in bone and muscle. Not included here |
| Protein | Bones need protein to build their structure |
| Weight-bearing exercise | Walking and light strength work keep bones strong |
| Sunlight | Helps your skin make vitamin D |
Calcium alone is only part of bone health.
Dosage Chart
| Detail | Guidance |
|---|---|
| Serving | 1 capsule |
| Frequency | Twice daily with water (500 mg calcium per day) |
| When | With meals, spaced through the day |
| Why split the dose | The body absorbs calcium better in smaller amounts of about 500 mg or less at a time |
| Pack lasts (100 capsules) | About 50 days at 2 capsules a day |
| Who it’s for | Adults only |
| Storage | Cool, dry place. Don’t use if the seal is broken |
⚠️ Who Should Check First or Avoid It
- Pregnant or nursing women: consult your healthcare provider first, as the label advises
- People with kidney stones, kidney disease, or high calcium levels: ask your doctor before using
- People taking thyroid medicine (such as levothyroxine): take it at least 4 hours apart from calcium, and ask your doctor
- People taking certain antibiotics (such as tetracyclines or quinolones), iron, or osteoporosis medicines: calcium can interfere with absorption, so ask your pharmacist about timing
- People with heart conditions or taking heart medicine: ask your doctor
- People taking any medication, or with a medical condition: consult your healthcare provider, as the label advises
- People who already take other calcium, antacid, or multivitamin products: ask your doctor, since the totals add up
- Children: adults only
- Vegetarians, vegans, and halal-conscious buyers: the capsule is gelatin, so it is not suitable for vegetarians, and we cannot confirm a halal certificate
Constipation, gas, or bloating can happen with calcium. Drink plenty of water and eat fibre, and tell your doctor if it continues.
Habits for Strong Bones in Pakistan
- Get safe sunlight, such as short periods of sun on your arms and face in the cooler parts of the day.
- Check your vitamin D level, since deficiency is very common.
- Eat dairy or fortified foods, and add sarson, til, and almonds.
- Walk daily and do some light strength exercise.
- Don’t smoke, and keep tea and cola intake moderate.
- Cut down on excess salt, which makes the body lose more calcium.
- Get a bone density check if you’re over 50, postmenopausal, or have risk factors.
- See a doctor for bone pain, fractures from minor falls, or height loss.
Authenticity, Storage, and Delivery in Pakistan
Original product: sealed Swanson bottle with batch number and expiry date. Do not use if the seal is broken.
Summer storage: keep the bottle in a cool, dry cupboard away from heat, sunlight, and humidity, and close the cap tightly.
Ordering: Cash on Delivery across Pakistan, with delivery to Karachi, Lahore, Islamabad, Rawalpindi, Faisalabad, Multan, Peshawar, Quetta, Bahawalpur, and more, in plain, discreet packaging.
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