Calcium is important for bone health. Look how much calcium you need and how to get it.
Calcium is important for optimal bone health throughout your life. Although feeding is the best way to get calcium, calcium supplements may be an option if feeding is not enough.
Before you consider taking calcium supplements, make sure you know how much calcium you need, the advantages and disadvantages of calcium supplements, and what type of supplement to choose.
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The benefits of calcium
The body needs calcium to develop 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 categorical.
The risks of an insufficient amount of calcium
If you do not get enough calcium, you could have health problems related to weak bones:
- Children may not reach full potential height as adults.
- Adults may have low bone mass, which is a risk factor for osteoporosis.
Many Americans do not consume 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 sex. Keep in mind that the upper limit indicated in the table represents a maximum safe amount, and not the amount you should try to consume. If you exceed the upper limit, you could increase your risk of having health problems related to excess calcium.
Calcium: recommended daily amount for adults mens
Recommended daily allowance Maximum daily limit
- 19-50 years 1000 mg 2500 mg
- 51-70 years 1000 mg 2000 mg
- 71 years or older 1200 mg 2000 mg
- Women Recommended daily allowance Maximum daily limit
- 19-50 years 1000 mg 2500 mg
- 51 years old or older 1200 mg 2000 mg
Calcium and diet
The body does not produce calcium, so we must obtain it from other sources. Calcium is present in several foods, including:
- Dairy products, such as cheese, milk and yogurt
- Dark green leafy vegetables, such as broccoli and kale
- Fish with edible soft bones, such as sardines and canned salmon
- Calcium-fortified foods and beverages, such as soy-based products, cereals and fruit juices, and milk substitutes
To absorb calcium, the body also needs vitamin D. Some foods naturally contain small amounts of vitamin D, such as salmon with canned bones and egg yolks. You can also get vitamin D by eating fortified foods and exposing yourself to the sun. The recommended daily amount of vitamin D is 600 international units (15 micrograms) per day for most adults.
Who should consider taking calcium supplements?
Even if you follow a healthy and balanced diet, you may find it difficult to get enough calcium if:
- You follow a vegan diet
- You are lactose intolerant and you reduce the consumption of dairy products
- You consume large amounts of protein or sodium, which can cause your body to eliminate more calcium
- You have osteoporosis
- You receive long-term treatment with corticosteroids
- You have certain digestive or intestinal diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease or celiac disease
In these situations, calcium supplements can help you meet your calcium needs. Talk to your doctor or dietitian to determine if calcium supplements are right for you.
Do calcium supplements pose risks?
Calcium supplements are not for anyone. For example, if you have a disease that causes excess calcium in the bloodstream (hypercalcemia), you should avoid calcium supplements.
It is not definitive, but there may be a relationship between calcium supplements and heart disease. The tests are disparate, so more research should be done so that doctors know the effect that calcium supplements may have on the risk of having a heart attack.
A similar controversy exists about the relationship between calcium and prostate cancer. Some studies have shown that a high intake of calcium due to the intake of dairy products and supplements may increase the risk of developing this type of cancer, while other more recent studies did not find an increased risk of prostate cancer due to the total calcium, dietary calcium or the consumption of calcium supplements.
Until more is known about these possible risks, it is important to be careful with the consumption of excessive amounts of calcium. As with any other health disorder, it is important to talk with your doctor to determine the best option for you.
Types of calcium supplements
In calcium supplements, different types of calcium compounds are used. Each compound contains varying amounts of calcium mineral (known as "elemental calcium"). Frequent calcium supplements can be classified as follows:
- Calcium carbonate (40 percent elemental calcium)
- Calcium citrate (21 percent elemental calcium)
- Calcium gluconate (9 percent elemental calcium)
- Calcium lactate (13 percent elemental calcium)
The two main forms of calcium supplements are carbonate and citrate. Calcium carbonate is less expensive and, therefore, is often a good first choice. Other forms of calcium in supplements include gluconate and lactate.
In addition, some calcium supplements are combined with vitamins and other minerals. For example, some calcium supplements may also contain vitamin D or magnesium. Examine the list of ingredients to see what form of calcium is in your supplement and what other nutrients it may contain. This information is important if you have a dietary or health problem.
How to choose calcium supplements
When you analyze calcium supplements, consider these factors:
Amount of calcium
Elemental calcium is essential because it is the amount of real calcium that the supplement contains. It is what the body absorbs for the growth of bones and other health benefits. The product information label that calcium supplements have is useful in determining how much calcium a portion contains. As an example, calcium carbonate is 40 percent elemental calcium; therefore, 1250 milligrams (mg) of calcium carbonate contains 500 mg of elemental calcium. Be sure to consider the serving size (number of tablets) when determining how much calcium is in a serving.
Tolerability
Calcium supplements cause very little or no side effects. But sometimes they can cause side effects, including flatulence, constipation and bloating. In general, calcium carbonate is the one that causes more constipation. It is recommended that you try different brands or types of calcium supplements to find the one you tolerate the most.
What prescription medications do you take?
Calcium supplements can interact with many different prescription medications, including blood pressure medications, synthetic thyroid hormones, bisphosphonates, antibiotics, and calcium channel blockers. Depending on the medications you take, it is recommended that you take the supplement with or between meals. Ask the doctor or pharmacist about possible interactions and what type of calcium supplement would be right for you.
Quality and cost
Manufacturers are responsible for ensuring that supplements are safe and that what they claim is true. The United States Pharmacopeia Convention (USP), ConsumerLabs.com (CL) or the Organization for Health and Public Safety (NSF) autonomously test the products of some companies. Supplements containing the abbreviation USP, CL or NSF voluntarily comply with the industrial standards of quality, purity, concentration and disintegration or dissolution of the tablets. The different types of calcium supplements have different prices. If the price is a factor in your decision, compare them between stores.
Supplement presentations
Calcium supplements come in a variety of forms, including tablets, capsules, liquids or powders. If you have difficulty swallowing pills, it is recommended that you buy a chewable or liquid presentation.
Absorbency
The body must be able to absorb calcium to be effective. All varieties of calcium supplements are better absorbed if taken in small doses (500 mg or less) with meals. Calcium citrate is well absorbed if taken with or without food, and is a recommended form for people who have lower stomach acid (more common in people over 50 or who take acid blockers), intestinal disease inflammatory or absorption disorders.
More is not always the best: Excess calcium has risks
Calcium in the diet is usually safe, but consuming more is not necessarily better, and excess calcium does not provide protection for the bones.
If you take calcium supplements and eat calcium fortified foods, you may receive more calcium than you think. Check the labels of the food and supplements to check how much total calcium you receive daily and if you meet the recommended daily requirements, but without exceeding the recommended maximum limits. And be sure to tell your doctor if you are taking calcium supplements.