Calcium is the most abundant mineral in the human body (1–1.2 kg, 99% in bones and teeth). Beyond bone structure, it is essential for muscle contraction, nerve transmission, hormone secretion, and blood clotting. Modern re-evaluation of calcium supplementation has been nuanced: while food calcium consistently reduces fracture risk, supplemental calcium without vitamin D and K2 may increase cardiovascular event risk by depositing calcium in arteries.

Key Benefits

Bone density & fracture prevention
Muscle contraction
Blood pressure management
PMS symptom relief
Colon cancer risk reduction

Best Form

Calcium citrate (best absorption, any time, with or without food); calcium carbonate (with food, requires stomach acid)

Dosage

500–1,000 mg/day (food + supplement combined; most adults need ~1,000–1,200 mg total from all sources)

⚠ Safety Notes

Always pair supplemental calcium with vitamin D3 and K2 to direct calcium to bones, not arteries. Avoid single doses >500 mg (poor absorption). May interact with thyroid medications, tetracyclines, and iron.

This page is for educational purposes only. Consult a healthcare professional before starting any supplement.