Calcium is important for lifelong bone health. Although diet is the best way to get calcium, calcium supplements may be an option if your diet is insufficient.
Before considering calcium supplements, make sure you understand how much calcium you need, the advantages and disadvantages of calcium supplements, and which type of supplement to choose.
The benefits of calcium
The body needs calcium to build and maintain strong bones. The heart, muscles, and nerves also need calcium to function properly.
Some studies suggest that calcium, along with vitamin D, may offer benefits beyond bone health: it may protect against cancer, diabetes, and high blood pressure. However, the evidence on these health benefits is not strong.
The risks of an insufficient amount of calcium
If you don't get enough calcium, you could have health problems related to weak bones:
- Children may not reach their full potential height as adults.
- Adults may have low bone mass, which is a risk factor for osteoporosis.
Many Americans do not get enough calcium in their diets. Children and adolescents are at risk, but so are adults 50 and older.
calcium needs
The amount of calcium you need depends on your age and gender.
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Men
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from 19 to 50 years
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1000mg
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From 51 to 70 years
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1000mg
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over 71 years
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1200mg
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Women
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from 19 to 50 years
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1000mg
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over 51 years
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1200mg
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The recommended upper limit for calcium is 2,500 milligrams per day for adults ages 19 to 50. For people age 51 and older, the limit is 2,000 mg per day.
calcium and diet
The body does not make calcium, so you must get it from other sources. Calcium can be found in a variety of foods, including:
- Dairy products, such as cheese, milk, and yogurt
- Dark green leafy vegetables, such as broccoli and kale
- Fish with soft edible bones, such as sardines and canned salmon
- Calcium-fortified foods and beverages, such as soy products, cereals, fruit juices, and milk replacers
To absorb calcium, the body also needs vitamin D. Some foods naturally contain small amounts of vitamin D, such as canned salmon with bones and egg yolks. You can also get vitamin D from fortified foods and sun exposure. The recommended daily intake of vitamin D is 600 international units (15 micrograms) per day for most adults.
Who should consider taking calcium supplements?
Even if you eat a balanced and healthy diet, it may be difficult to get enough calcium if:
- you follow a vegan diet
- You have lactose intolerance and reduce the consumption of dairy products
- You consume large amounts of protein or sodium, which can cause your body to excrete more calcium
- You are receiving prolonged treatment with corticosteroids
- You have certain digestive or intestinal diseases that decrease the ability to absorb calcium, such as inflammatory bowel disease or celiac disease
In these situations, calcium supplements can help you meet your recommended calcium intake. Ask your doctor or dietitian if calcium supplements are right for you.
Calcium supplements, do they present risks?
Calcium supplements are not for everyone. For example, if you have a health condition that causes excess calcium in your bloodstream (hypercalcemia), you should avoid calcium supplements.
It's not definitive, but there may be a link between high-dose calcium supplements and heart disease. The evidence is mixed, and more research is needed before doctors know the effect calcium supplements may have on heart attack risk.
There is a similar controversy surrounding calcium and prostate cancer. Some studies have shown that high calcium intake from dairy products and supplements may increase risk, while another, more recent study did not show an increased risk of prostate cancer associated with total calcium, dietary calcium, or supplemental calcium intake. .
Until more is known about these possible risks, it is important to be careful to avoid excessive amounts of calcium. As with any health problem, it's important to talk to your doctor to determine what's right for you.
Types of Calcium Supplements
Various types of calcium compounds are used in calcium supplements. Each compound contains varying amounts of calcium, known as elemental calcium. Common calcium supplements may have the following labels:
- Calcium carbonate (40% elemental calcium)
- Calcium Citrate (21% Elemental Calcium)
- Calcium gluconate (9% elemental calcium)
- Calcium lactate (13% elemental calcium)
The two main forms of calcium supplements are carbonate and citrate. Calcium carbonate is the least expensive and therefore is usually a good first choice. Other forms of calcium in supplements include gluconate and lactate.
Also, some calcium supplements are combined with vitamins and other minerals. For example, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see what form of calcium your calcium supplement has and what other nutrients it may contain. This information is important if you have any health problems or concerns about eating.
How to choose calcium supplements
When considering calcium supplements, consider the following factors:
amounts of calcium
Elemental calcium is important because it is the actual amount of calcium in the supplement. It is what the body absorbs for bone growth and other health benefits. The facts label on calcium supplements is helpful in determining how much calcium is in one serving. For example, calcium carbonate is 40% elemental calcium, so 1,250 milligrams (mg) of calcium carbonate contains 500 mg of elemental calcium. Be sure to write down the serving size (number of tablets) to determine how much calcium is in one serving.
tolerability
Calcium supplements cause few or no side effects. However, side effects such as gas, constipation, and bloating can sometimes occur. In general, calcium carbonate is the one that causes the most constipation. You may need to try a few brands or other types of calcium supplements to find one that you tolerate best.
What prescription drugs do you take?
Calcium supplements can interact with many prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics, and calcium channel blockers. Depending on the medications you take, you may need to take the supplement with or between meals. Ask your doctor or pharmacist about possible interactions and what type of calcium supplement is for you.
Form of supplements
Calcium supplements come in a variety of forms, such as tablets, capsules, chewables, liquids, and powders. If you have trouble swallowing pills, you may want a calcium supplement in liquid or chewable form.
Absorption
Your body must be able to absorb calcium for it to be effective. All varieties of calcium supplements are best absorbed when taken in small doses (500 mg or less) with food. Calcium citrate is absorbed equally well when taken with or without food and is a recommended form for people with low stomach acid (more common in people older than 50 or taking acid blockers), inflammatory bowel disease, or disorders of absorption.
More is not always better: Excess calcium has risks
Dietary calcium is generally safe, but more is not necessarily better, and excess calcium does not provide additional protection for bones.
If you take calcium supplements and eat calcium-fortified foods, you may be getting more calcium than you think. Check food and supplement labels to see the total amount of calcium you're getting each day and whether you're meeting the recommended daily intake, but not exceeding the recommended upper limit. Be sure to tell your doctor if you are taking calcium supplements.
