howtosupplement
Deficiency/Mobility/Women

Calcium

Essential mineral that fills dietary calcium gaps and supports bone health, especially in older adults and low-intake diets.

Calcium

Calcium

71
score
A
evidence
Caution
risk
Quick Take

Worth it if your diet is low in calcium or needs are higher; routine high-dose use is usually unnecessary.

Calcium is an essential mineral found in dairy, calcium-set tofu, sardines with bones, fortified plant milks, and some greens. It forms the mineral structure of bone and teeth and also helps regulate muscle contraction, nerve signaling, and clotting. Supplements most reliably correct low intake, modestly preserve bone density, and in pregnancy with low calcium intake reduce preeclampsia risk. Benefit is highest for low-intake diets, postmenopausal women, older adults, and some pregnant women.

Proven Benefits

01
Corrects low calcium intake
02
Reduces preeclampsia risk
03
Preserves bone density
04
May lower fracture risk
05
May reduce PMS symptoms
06
May lower blood pressure

Protocol

Amount
300-600 mg elemental calcium
Frequency
Once daily or split into 2 doses if filling a larger gap
When
With meals if using calcium carbonate; calcium citrate can be taken with or without food. Keep single doses at or below 500-600 mg.

Onset Time

Weeks for intake correction; 6-12 months for bone outcomes

Who Should Consider

Adults who get little dairy or fortified foods
Postmenopausal women
Adults 65+ with low calcium intake
Vegans not using fortified plant milks
Pregnant women with low dietary calcium
PPI users who need calcium citrate

Food Sources

  • Milk (~300 mg per 240 mL cup)
  • Yogurt (~250-400 mg per 170-225 g serving)
  • Calcium-set tofu (~250-500 mg per 1/2 cup)
  • Sardines with bones (~325 mg per 85 g)
  • Fortified plant milk (~300-450 mg per 240 mL)
  • Cooked bok choy or kale (~100-180 mg per cup)

How It Works

Calcium supplies the raw material for bone mineralization and helps suppress excess parathyroid hormone when intake is too low, which can slow bone resorption. It also acts as a signaling ion in muscle contraction, nerve transmission, and vascular function.

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