Calcium Supplements
Why Calcium Matters for the Body
Calcium keeps bones and teeth strong, helps the heart beat steadily, supports muscle movement, and allows nerves to send messages. Children and teens need enough calcium to grow properly and build strong bones.
Adults, especially postmenopausal women, need calcium to slow bone loss that comes with age. Some studies suggest calcium and vitamin D may help lower the risk of certain diseases, like high blood pressure and diabetes, but these findings are not yet confirmed.
The Consequences of Not Getting Enough Calcium
If people don’t get enough calcium, their bones become fragile and health problems can develop. Children with low calcium may not reach their full adult height. Adults with low calcium are more likely to have weak bones, increasing the risk of osteoporosis and hip fractures. Adolescents, older adults, and people with special diets or certain health conditions often have calcium deficiency.
How Much Calcium Is Needed Each Day
Calcium needs change with age and gender:
| Age or Group | Recommended Amount (mg/day) | Upper Limit (mg/day) |
|---|---|---|
| Men 19-50 | 1,000 | 2,500 |
| Men 51-70 | 1,000 | 2,000 |
| Men 71+ | 1,200 | 2,000 |
| Women 19-50 | 1,000 | 2,500 |
| Women 51+ | 1,200 | 2,000 |
The upper limit is the most calcium considered safe each day. Going over this amount can cause health issues.
Getting Calcium Through Foods
Because the body cannot make calcium, people need to get it from food or supplements. Good sources include:
- Dairy Foods: Cheese, yogurt, and low-fat milk provide plenty of calcium.
- Vegetables: Broccoli, kale, and leafy greens add calcium, though the body may not absorb as much as from dairy.
- Fish: Sardines and salmon with edible bones supply calcium.
- Calcium-Fortified Foods: Some soy milk, orange juice, cereal, and breads have added calcium.
Vitamin D helps the body absorb calcium from food. Foods like canned salmon and egg yolks have small amounts of vitamin D, but sunlight and fortified foods, such as milk, are usually needed. Most healthy adults need about 600 IU (15 micrograms) of vitamin D daily.
Who Might Need Calcium Supplements?
Some people don’t get enough calcium from food and may need supplements. These include:
- People who avoid dairy or animal products, such as vegans.
- Those who are lactose intolerant and avoid milk or cheese.
- People who eat a lot of protein or salt, which can cause the body to lose more calcium in urine.
- Those with health conditions that make it hard to absorb calcium (like celiac disease or inflammatory bowel disease).
- People who take steroid medicines for a long time, which can weaken bones.
- Postmenopausal women, who lose bone more quickly.
- Anyone with a limited diet or absorption problems.
Tip: Always check with a doctor or dietitian before starting a supplement, since everyone’s needs are different.
Possible Side Effects and Risks of Taking Calcium Pills
Most people can take calcium supplements safely, but some may have side effects:
- Digestive Issues: Some people feel bloated, have gas, or get constipated. Calcium carbonate can cause more constipation.
- Medication Interactions: Calcium can affect how some prescription drugs work, such as thyroid medicine, some antibiotics, and blood pressure medicines.
- Health Risks: Some studies have looked for links between calcium supplements and heart disease or kidney stones, but results are mixed. People with high blood calcium or kidney problems should only use supplements if a doctor says it’s okay.
- Other Concerns: Some research suggests very high calcium intake might be linked to prostate cancer, but this isn’t clear.
If side effects happen, switching the type, dose, or how the supplement is taken may help.
The Main Kinds of Calcium Supplements
Many supplements use different types of calcium. The most common are:
| Compound | % Elemental Calcium | Notes |
|---|---|---|
| Calcium carbonate | 40% | Cheapest, best with food |
| Calcium citrate | 21% | Well-absorbed, any time |
| Calcium lactate | 13% | Lower dose per tablet |
| Calcium gluconate | 9% | Lower dose per tablet |
Key Points
- Calcium carbonate absorbs best with food.
- Calcium citrate absorbs well with or without food and works better for people with less stomach acid.
- Some brands add vitamin D or magnesium to their calcium supplements. Check the label if you need these or want to avoid them.
Less common forms like bone meal or dolomite may not be safe, as they can contain heavy metals. Choose well-known types from reputable brands.
How to Pick the Right Calcium Supplement
1. Check the Amount of Elemental Calcium
Elemental calcium is the amount your body can use. Look for this number on the Supplement Facts label. For example, “calcium carbonate 1,250 mg” gives 500 mg of usable calcium.
2. Choose a Form That Works for You
If you have side effects, try a different type or brand. Chewables, liquids, capsules, and powders are available if you don’t like swallowing pills.
3. Review Your Medications
Calcium can affect how some medicines work. Talk with your doctor or pharmacist before starting a supplement.
4. Compare Costs and Quality
Prices vary. Some brands have their products tested by groups like USP or NSF. These seals show the supplement meets quality standards.
5. Absorb Calcium Properly
The body can only absorb about 500 mg of calcium at a time. Taking more than this at once is less effective. Split your intake during the day and take most types with meals.
Sample Supplement Comparison Table
| Supplement Type | Key Benefit | Best For | Side Effect Risk |
|---|---|---|---|
| Carbonate | Inexpensive, high calcium | Most adults with normal digestion | More constipation |
| Citrate | Fast absorption | Older adults, low stomach acid | Lower constipation |
| Chews | Easy to take | Children, those with trouble swallowing | Flavor varies |
| Liquid | Easy dosing | Those who dislike tablets | May taste chalky |
Too Much Calcium Can Be Harmful
Getting more calcium than needed does not help bones and can cause problems. Too much calcium can lead to:
- Kidney Stones: High amounts, especially from supplements, can cause painful stones.
- High Blood Calcium: This can cause confusion, irregular heartbeat, and kidney problems.
- Digestive Problems: Gas, constipation, and stomach pain are more likely.
- Possible Heart Risk: Some studies link too much supplemental calcium with a higher chance of heart disease, but results are not certain.
- Calcium Buildup: Extra calcium may collect in arteries or soft tissue.
Add up all sources, including fortified foods and multivitamins, to avoid going over the safe daily limit.
Summary Table: Potential Problems With Too Much Calcium
| Risk | Too much by way of… | Potential Result |
|---|---|---|
| Kidney stones | Supplements | More frequent, larger stones |
| High blood calcium | Supplements/foods | Confusion, irregular heartbeat |
| Blocked absorption | Excess intake | Less iron, zinc, magnesium |
| Interactions with medicine | Supplements | Medicine works less well |
| Heart and prostate concerns | Large supplement doses | May slightly raise risk |
Simple Tips to Stay Safe
- Get most calcium from food before using supplements.
- Add up your total daily intake from all sources.
- Do not go over the safe upper limit for your age.
- Choose quality-tested supplement brands.
- Ask a healthcare provider about supplements if you take daily medicine or have a history of kidney stones, heart disease, or certain cancers
