Calcium
Calcium
Snapshot
Calcium is a vital mineral essential for strong bones, healthy teeth, muscle function, nerve transmission, and cardiovascular health.
What is Calcium?
Calcium is the most abundant mineral in the human body, playing a central role in building and maintaining skeletal structure. It is also involved in muscle contractions, blood clotting, hormone release, and nerve signaling, making it crucial for daily physiological function.
Where It Comes From
Calcium is naturally found in dairy products, leafy green vegetables, nuts, seeds, and certain fish. Supplement forms include calcium carbonate, calcium citrate, calcium lactate, and calcium gluconate, each with varying levels of elemental calcium and bioavailability.
Key Nutrients & Compounds
Calcium is often paired with magnesium, vitamin D, and vitamin K2 to enhance absorption and ensure proper distribution in bones rather than soft tissues. Its effectiveness is closely linked to these co-nutrients, especially vitamin D, which facilitates calcium uptake from the digestive tract.
Health Benefits
Calcium supports the development and maintenance of strong bones and teeth, making it critical for preventing osteoporosis and bone fractures. It regulates heart rhythm, enables muscle contraction, and supports vascular function. Adequate calcium intake may also help lower blood pressure and reduce the risk of colon cancer.
Recommended Dosage
The recommended daily intake for adults is 1,000 mg, increasing to 1,200 mg for women over 50 and men over 70. Supplementation is typically split into 500–600 mg doses to improve absorption, and should be taken with food (especially calcium carbonate) unless otherwise noted.
How to Use It
Calcium supplements come in tablet, capsule, powder, and liquid forms. Calcium citrate can be taken with or without food, while calcium carbonate is best taken with meals. For best results, take with magnesium and vitamin D3 for synergistic support.
Who Should Use It?
Calcium supplementation is ideal for individuals at risk of bone density loss, including older adults, postmenopausal women, vegans, those with lactose intolerance, or individuals with low dietary calcium intake.
Possible Interactions or Cautions
Excess calcium intake (>2,000–2,500 mg/day) can cause kidney stones, constipation, or impaired absorption of other minerals like zinc and iron. It may interfere with thyroid medications or certain antibiotics. Always consult a healthcare provider before starting supplementation, especially if taking other medications.
Final Thoughts
Calcium is foundational for long-term bone health, muscular function, and heart stability. Whether from food or supplements, consistent intake paired with co-factors like vitamin D and magnesium ensures optimal absorption and benefits.
Scientific Studies
Reid, I. R., et al. (2006). Calcium supplementation and fracture risk: a meta-analysis. The Lancet, 367(9507), 201–209. https://doi.org/10.1016/S0140-6736(06)68013-2
Tang, B. M., et al. (2007). Use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: a meta-analysis. The Lancet, 370(9588), 657–666. https://doi.org/10.1016/S0140-6736(07)61342-7
Bolland, M. J., et al. (2010). Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ, 341, c3691. https://doi.org/10.1136/bmj.c3691