Calcium
minerals
Calcium is an essential mineral critical for bone and teeth health, muscle function, and nerve transmission. It plays a vital role in maintaining structural integrity and supporting numerous physiological processes throughout the body.
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Benefits
Dosage
Typical Dose
800-1000 mg daily
Upper Limit
2500 mg daily
Timing
With meals to enhance absorption; split doses are more effective
Forms & Bioavailability
Calcium Citrate
High absorption (21-27%), effective on empty stomach, better for those with low stomach acid
Calcium Carbonate
Moderate absorption (22-25%), requires stomach acid, inexpensive and widely available
Calcium Malate
Good absorption, particularly beneficial for muscle and energy support
Calcium Glycinate
High absorption, well-tolerated, minimal gastrointestinal side effects
Side Effects
Interactions
Research Summary
Extensive research demonstrates calcium's essential role in maintaining bone mineral density and reducing osteoporosis risk, particularly in post-menopausal women and older adults. Studies support its effectiveness for muscle function and cardiovascular health, though optimal intake and source vary by individual factors including age, sex, and dietary patterns. Recent evidence suggests adequate calcium intake may support metabolic health and weight management.
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The Bottom Line on Calcium
Calcium is well-researched with strong evidence supporting its primary benefits.It is most commonly used for bone strength and density and teeth health and enamel protection. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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