In This ArticleView AllIn This ArticleOur Top PicksReviewsThe Bottom LineChoosing a Calcium SupplementOur Search for the Best Calcium SupplementsWe Also ConsideredCommon QuestionsOur Trusted Expertise
In This ArticleView All
In This Article
View All
Our Top Picks
Reviews
The Bottom Line
Choosing a Calcium Supplement
Our Search for the Best Calcium Supplements
We Also Considered
Common Questions
Our Trusted Expertise
Photo:EatingWell / Henry Wortock
EatingWell / Henry Wortock
Most people know calcium helpsbuild strong bonesand teeth, but it’s also involved in normal functioning throughout the whole body. Calcium is needed for proper blood circulation, muscle contraction, nervous system function, and hormone regulation. Needless to say, calcium is an essential mineral for well-being throughout the lifespan.Good sources of dietary calciuminclude low-fat milk and yogurt, cheese, tofu, leafy green vegetables, some nuts and seeds, legumes, sardines, canned salmon, and fortified products, such as non-dairy milks, orange juice, and breakfast cereals. Most people who eat a varied diet can meet their calcium needs without supplementation; however, the National Institutes of Healthestimates 39% of Americans don’t consume enough calcium, putting them at risk for developingcalcium deficiency.Some people with dietary restrictions, such as individuals following a vegetarian or vegan diet and people who can’t or don’t consume dairy, may benefit from a calcium supplement. Certain life stages may also make it tough to meet calcium requirements through diet alone, such as seniors with reduced appetites and children with selective palates.Some medical conditions can also make it harder for your body to absorb calcium or increase your calcium needs so it’s important to assess your calcium intake and consider whether supplementation is needed.To find the best calcium supplements, we considered types of calcium, other beneficial ingredients in the formula, supplement form, price and third-party testing. Keep reading for our picks for the best calcium supplements.Our Top PicksBest Overall:Theralogix TheraCal D2000 at Amazon$65Jump to ReviewBest Value:NatureMade Calcium 500 mg with Vitamin D at Amazon$12Jump to ReviewBest for Women:SALENew Chapter Bone Strength Take Care Slim Tablets at Amazon$70$35Jump to ReviewBest for Men:Life Extension Calcium Citrate with Vitamin D at Amazon$21Jump to ReviewBest for Kids:Renzo’s Hercules Calcium at Amazon$20Jump to ReviewBest Chewable:Bluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3 at Amazon$17Jump to ReviewBest Liquid:Pure Encapsulations Cal/Mag/D Liquid at Amazon$47Jump to Review
Most people know calcium helpsbuild strong bonesand teeth, but it’s also involved in normal functioning throughout the whole body. Calcium is needed for proper blood circulation, muscle contraction, nervous system function, and hormone regulation. Needless to say, calcium is an essential mineral for well-being throughout the lifespan.
Good sources of dietary calciuminclude low-fat milk and yogurt, cheese, tofu, leafy green vegetables, some nuts and seeds, legumes, sardines, canned salmon, and fortified products, such as non-dairy milks, orange juice, and breakfast cereals. Most people who eat a varied diet can meet their calcium needs without supplementation; however, the National Institutes of Healthestimates 39% of Americans don’t consume enough calcium, putting them at risk for developingcalcium deficiency.
Some people with dietary restrictions, such as individuals following a vegetarian or vegan diet and people who can’t or don’t consume dairy, may benefit from a calcium supplement. Certain life stages may also make it tough to meet calcium requirements through diet alone, such as seniors with reduced appetites and children with selective palates.
Some medical conditions can also make it harder for your body to absorb calcium or increase your calcium needs so it’s important to assess your calcium intake and consider whether supplementation is needed.
To find the best calcium supplements, we considered types of calcium, other beneficial ingredients in the formula, supplement form, price and third-party testing. Keep reading for our picks for the best calcium supplements.
Our Top PicksBest Overall:Theralogix TheraCal D2000 at Amazon$65Jump to ReviewBest Value:NatureMade Calcium 500 mg with Vitamin D at Amazon$12Jump to ReviewBest for Women:SALENew Chapter Bone Strength Take Care Slim Tablets at Amazon$70$35Jump to ReviewBest for Men:Life Extension Calcium Citrate with Vitamin D at Amazon$21Jump to ReviewBest for Kids:Renzo’s Hercules Calcium at Amazon$20Jump to ReviewBest Chewable:Bluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3 at Amazon$17Jump to ReviewBest Liquid:Pure Encapsulations Cal/Mag/D Liquid at Amazon$47Jump to Review
Best Overall:Theralogix TheraCal D2000 at Amazon$65Jump to ReviewBest Value:NatureMade Calcium 500 mg with Vitamin D at Amazon$12Jump to ReviewBest for Women:SALENew Chapter Bone Strength Take Care Slim Tablets at Amazon$70$35Jump to ReviewBest for Men:Life Extension Calcium Citrate with Vitamin D at Amazon$21Jump to ReviewBest for Kids:Renzo’s Hercules Calcium at Amazon$20Jump to ReviewBest Chewable:Bluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3 at Amazon$17Jump to ReviewBest Liquid:Pure Encapsulations Cal/Mag/D Liquid at Amazon$47Jump to Review
Best Overall:Theralogix TheraCal D2000 at Amazon$65Jump to Review
Best Overall:Theralogix TheraCal D2000 at Amazon$65
Best Overall:
Best Value:NatureMade Calcium 500 mg with Vitamin D at Amazon$12Jump to Review
Best Value:NatureMade Calcium 500 mg with Vitamin D at Amazon$12
Best Value:
Best for Women:SALENew Chapter Bone Strength Take Care Slim Tablets at Amazon$70$35Jump to Review
Best for Women:SALENew Chapter Bone Strength Take Care Slim Tablets at Amazon$70$35
Best for Women:
SALE
Best for Men:Life Extension Calcium Citrate with Vitamin D at Amazon$21Jump to Review
Best for Men:Life Extension Calcium Citrate with Vitamin D at Amazon$21
Best for Men:
Best for Kids:Renzo’s Hercules Calcium at Amazon$20Jump to Review
Best for Kids:Renzo’s Hercules Calcium at Amazon$20
Best for Kids:
Best Chewable:Bluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3 at Amazon$17Jump to Review
Best Chewable:Bluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3 at Amazon$17
Best Chewable:
Best Liquid:Pure Encapsulations Cal/Mag/D Liquid at Amazon$47Jump to Review
Best Liquid:Pure Encapsulations Cal/Mag/D Liquid at Amazon$47
Best Liquid:
Best OverallTheralogix TheraCal D2000PHOTO: Amazon$65 at Amazon$65 at WalmartView on Theralogix.com
Best OverallTheralogix TheraCal D2000
Best Overall
Theralogix TheraCal D2000
PHOTO: Amazon
$65 at Amazon$65 at WalmartView on Theralogix.com
What we like:The formula includes vitamin K to support bone and heart health.
What to know:It’s pricey, but each bottle should last three months.
Despite calcium’s many roles in the body, most people start taking a calcium supplement to support bone health. The majority of your body’s calcium is stored in your bones and the hormone calcitonin regulates how much calcium is in the blood. When blood levels dip low, this hormone signals for your body to pull calcium from bones. If that calcium isn’t replaced from either food or supplements, your bone health can suffer.
Theralogix TheraCal contains several clinically studied nutrients that your body needs to keep bones strong and healthy. Each serving contains 500 milligrams of calcium citrate, which is an easy-to-digest form of calcium.
There’s also 1,000 IU of vitamin D, 50 micrograms ofvitamin K2and 100 mg of magnesium per serving. This trifecta helps your body absorb the calcium and directs it to bones. Vitamin K2is especially important, since it activates proteins that bind calcium to form new bone cells.
This is one of the few calcium supplements we came across that includes boron, which is another trace mineral essential for bone health. Boron supplementationhelps reduce calcium loss from bone and promotes bone mineral density.
Form:Citrate| Amount per serving:500 mg| Third-party tested:Yes| In-house tested:No| Price:$64.21 for 90 servings
Best ValueNatureMade Calcium 500 mg with Vitamin DPHOTO: Amazon$12 at Amazon$13 at Walmart
Best ValueNatureMade Calcium 500 mg with Vitamin D
Best Value
NatureMade Calcium 500 mg with Vitamin D
$12 at Amazon$13 at Walmart
What we like:Each bottle contains a four-month supply and averages just $3 per month.
What to know:It needs to be taken with meals for optimal absorption.
NatureMade’s calcium tablets come in three strengths: 500 mg, 600 mg, and 750 mg. Unless your doctor recommends a specific dosage, we recommend sticking with the lowest amount, which still provides roughly half the amount of calcium most adults need in a day and gives you plenty of wiggle room to include nutritious dietary sources of calcium.
They’re all formulated with calcium carbonate, which helps keep the price low since it’s the most affordable form of calcium. This is a good pick if you like to stack taking supplements with meals because calcium carbonate isn’t well absorbed on an empty stomach. You’ll also get 400 IU ofvitamin D3per tablet to enhance calcium absorption, but it still should be taken with food for optimal absorption. The good news is each serving is just one pill, so it’s easy to take.
Form:Carbonate| Amount per serving:500 mg| Third-party tested:Yes| In-house tested:No| Price:$11.99 for 130 servings
PHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry Wortock
Best for WomenNew Chapter Bone Strength Take Care Slim TabletsPHOTO: Amazon$70$35 at Amazon$20 at Walmart$16 at Walgreens
Best for WomenNew Chapter Bone Strength Take Care Slim Tablets
Best for Women
New Chapter Bone Strength Take Care Slim Tablets
$70$35 at Amazon$20 at Walmart$16 at Walgreens
What we like:It includes vitamin K and minerals that work synergistically with calcium to support strong bones.
What to know:One serving is three pills, so it’s not a one and done supplement.
Women have a greater chance of developing osteoporosis than men, especially as they age, so we picked a supplement specifically formulated to support bone health for the best calcium supplement for women.
Each serving of this supplement has 905 mg of calcium. Younger women who haven’t started menopause may want to consider New Chapter’s Plant Calcium for Women Under 40, which contains the same ingredients but with a smaller dose of 603 mg of calcium per serving.
New Chapter claims this algae contains over 70 trace minerals in addition to calcium, but you won’t find them all listed on the Supplement Facts label. However, you will see strontium and vanadium listed, which are trace minerals thought to promote new bone formation.The action isn’t fully understood, but scientists are researching how trace minerals can be used in medication and treatments for bone loss.
This supplement also includes vitamin D3, which promotes calcium absorption, and vitamins K1 and K2, which help direct calcium from circulation to bones. Although the recommended serving is three tablets per day, they’re slim-shaped and designed to be easy to swallow.
Form:Calcium sourced from algae| Amount per serving:905 mg| Third-party tested:Yes| In-house tested:No| Price:$38 for 30 servings
Best for MenLife Extension Calcium Citrate with Vitamin DPHOTO: iHerb$21 at Amazon$30 at IHerbView on Lifeextension.comWhat we like:It contains a lower dose of a highly absorbable form of calcium.What to know:It lacks vitamin K2 to support bone health.Based on data from over 500,000 participants in the NIH-AARP Diet and Health Study, researchers found men who take high-dose calcium supplements have an increased risk of heart disease.Part of the problem stems from taking in more calcium than your body can use. Excess calcium can be deposited into artery walls, which can contribute to the hardening and narrowing of arteries, called atherosclerosis.With this in mind, we looked for a lower dose calcium supplement to help men meet their needs without going overboard. This pick from Life Extension contains just 200 mg of calcium citrate per tablet. Again, the nice thing about calcium citrate supplements is that they can be taken with or without food. The formula includes vitamin D3 to enhance calcium absorption, but lacks vitamin K2, which is a con if you’re specifically looking for a calcium supplement to support bone health.Each bottle contains 200 servings, so if you’re taking just one pill per day, it’ll last you over six months. Although there’s no third-party verified seal on this calcium, it is non-GMO and Life Extension details its use of both internal and external testing for quality control of all ingredients and products on its website.Form:Citrate| Amount per serving:200 mg| Third-party tested:Yes| In-house tested:Yes| Price:$21 for 200 servingsPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry Wortock
Best for MenLife Extension Calcium Citrate with Vitamin DPHOTO: iHerb$21 at Amazon$30 at IHerbView on Lifeextension.com
Best for MenLife Extension Calcium Citrate with Vitamin D
Best for Men
Life Extension Calcium Citrate with Vitamin D
PHOTO: iHerb
$21 at Amazon$30 at IHerbView on Lifeextension.com
What we like:It contains a lower dose of a highly absorbable form of calcium.
What to know:It lacks vitamin K2 to support bone health.
Based on data from over 500,000 participants in the NIH-AARP Diet and Health Study, researchers found men who take high-dose calcium supplements have an increased risk of heart disease.Part of the problem stems from taking in more calcium than your body can use. Excess calcium can be deposited into artery walls, which can contribute to the hardening and narrowing of arteries, called atherosclerosis.
With this in mind, we looked for a lower dose calcium supplement to help men meet their needs without going overboard. This pick from Life Extension contains just 200 mg of calcium citrate per tablet. Again, the nice thing about calcium citrate supplements is that they can be taken with or without food. The formula includes vitamin D3 to enhance calcium absorption, but lacks vitamin K2, which is a con if you’re specifically looking for a calcium supplement to support bone health.
Each bottle contains 200 servings, so if you’re taking just one pill per day, it’ll last you over six months. Although there’s no third-party verified seal on this calcium, it is non-GMO and Life Extension details its use of both internal and external testing for quality control of all ingredients and products on its website.
Form:Citrate| Amount per serving:200 mg| Third-party tested:Yes| In-house tested:Yes| Price:$21 for 200 servings
Best for KidsRenzo’s Hercules CalciumPHOTO: Amazon$20 at Amazon$20 at WalmartWhat we like:Flavored melt-in-your-mouth tablets are a sugar-free alternative to gummy supplements.What to know:They should be taken with meals for optimal absorption.If it feels tough to find high-quality vitamins and minerals for kids that aren’t sugar-laden gummies, you’re not wrong. The gummy supplement trend has hit children’s supplements particularly hard, but Renzo’s offers an alternative with its line of sugar-free melty tabs. Melty tabs dissolve quickly once you pop one in your mouth, which is a safer option in terms of choking hazards.Renzo’s Hercules calcium tabs are grape-flavored, sweetened with sugar alcohols and monk fruit extract, free from allergens and GMOs and made without artificial ingredients. Each tab contains 100 mg of calcium phosphate, which is a form of calcium bound to the mineral phosphorus. Like calcium, phosphorus is a mineral that helps form strong bones and teeth. It’s also formulated with vitamins D3 and K2—two nutrients that can be tough to meet through diet alone, especially if you have a picky eater—to support calcium absorption and bone growth.For young toddlers, a serving is one tab per day and children ages 4 and up are directed to take two tabs per day for a total of 200 mg of calcium. That’s roughly 14% of the calcium RDA for toddlers aged 1 to 3 years old and 20% of the RDA for kids aged 4 to 8 years old. Each bottle will provide a two-month supply for toddlers and a one-month supply for older kids.Form:Tribasic calcium phosphate| Amount per serving:100 mg| Third-party tested:Yes| In-house tested:No| Price:$19.99 for 60 servingsPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry Wortock
Best for KidsRenzo’s Hercules CalciumPHOTO: Amazon$20 at Amazon$20 at Walmart
Best for KidsRenzo’s Hercules Calcium
Best for Kids
Renzo’s Hercules Calcium
$20 at Amazon$20 at Walmart
What we like:Flavored melt-in-your-mouth tablets are a sugar-free alternative to gummy supplements.
What to know:They should be taken with meals for optimal absorption.
If it feels tough to find high-quality vitamins and minerals for kids that aren’t sugar-laden gummies, you’re not wrong. The gummy supplement trend has hit children’s supplements particularly hard, but Renzo’s offers an alternative with its line of sugar-free melty tabs. Melty tabs dissolve quickly once you pop one in your mouth, which is a safer option in terms of choking hazards.
Renzo’s Hercules calcium tabs are grape-flavored, sweetened with sugar alcohols and monk fruit extract, free from allergens and GMOs and made without artificial ingredients. Each tab contains 100 mg of calcium phosphate, which is a form of calcium bound to the mineral phosphorus. Like calcium, phosphorus is a mineral that helps form strong bones and teeth. It’s also formulated with vitamins D3 and K2—two nutrients that can be tough to meet through diet alone, especially if you have a picky eater—to support calcium absorption and bone growth.
For young toddlers, a serving is one tab per day and children ages 4 and up are directed to take two tabs per day for a total of 200 mg of calcium. That’s roughly 14% of the calcium RDA for toddlers aged 1 to 3 years old and 20% of the RDA for kids aged 4 to 8 years old. Each bottle will provide a two-month supply for toddlers and a one-month supply for older kids.
Form:Tribasic calcium phosphate| Amount per serving:100 mg| Third-party tested:Yes| In-house tested:No| Price:$19.99 for 60 servings
Best ChewableBluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3PHOTO: Amazon$17 at Amazon$22 at WalmartWhat we like:They are naturally sweetened and free from artificial ingredients.What to know:Each tablet contains 1 g of added sugar.If pills aren’t right for you, you can also find calcium in chewable tablets, gummies and chewy squares. We like these calcium chewables from Bluebonnet Nutrition, which come in two flavors (vanilla and orange vanilla) and are naturally sweetened with a blend of cane sugar and fruit powders. Unlike some other chewable supplements, these are free from artificial sweeteners and dyes.Each serving is two tablets and delivers a 500-mg blend of three different forms of calcium, including carbonate, citrate and malate. That being said, there’s no proven benefit to including more than one type of supplemental calcium and we don’t know if these chews contain an equal amount of each type or not.They also contain 400 IU of vitamin D and 250 mg of magnesium per serving. The orange vanilla flavor has the added perk of 80 mg of vitamin C per serving. Research has linked high intakes of vitamin C with better bone density.This may be due to vitamin C’s role in collagen production, which is a structural protein found in bones and connective tissue.Form:Carbonate, citrate, malate| Amount per serving:500 mg| Third-party tested:No| In-house tested:Yes| Price:$20.95 for 45 servingsPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry WortockPHOTO: EatingWell / Henry Wortock
Best ChewableBluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3PHOTO: Amazon$17 at Amazon$22 at Walmart
Best ChewableBluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3
Best Chewable
Bluebonnet Nutrition EarthSweet Chewables Calcium, Magnesium & Vitamin D3
$17 at Amazon$22 at Walmart
What we like:They are naturally sweetened and free from artificial ingredients.
What to know:Each tablet contains 1 g of added sugar.
If pills aren’t right for you, you can also find calcium in chewable tablets, gummies and chewy squares. We like these calcium chewables from Bluebonnet Nutrition, which come in two flavors (vanilla and orange vanilla) and are naturally sweetened with a blend of cane sugar and fruit powders. Unlike some other chewable supplements, these are free from artificial sweeteners and dyes.
Each serving is two tablets and delivers a 500-mg blend of three different forms of calcium, including carbonate, citrate and malate. That being said, there’s no proven benefit to including more than one type of supplemental calcium and we don’t know if these chews contain an equal amount of each type or not.
They also contain 400 IU of vitamin D and 250 mg of magnesium per serving. The orange vanilla flavor has the added perk of 80 mg of vitamin C per serving. Research has linked high intakes of vitamin C with better bone density.This may be due to vitamin C’s role in collagen production, which is a structural protein found in bones and connective tissue.
Form:Carbonate, citrate, malate| Amount per serving:500 mg| Third-party tested:No| In-house tested:Yes| Price:$20.95 for 45 servings
Best LiquidPure Encapsulations Cal/Mag/D LiquidPHOTO: Amazon$47 at Amazon$47 at Walmart
Best LiquidPure Encapsulations Cal/Mag/D Liquid
Best Liquid
Pure Encapsulations Cal/Mag/D Liquid
$47 at Amazon$47 at Walmart
What we like:The raspberry flavor is palatable on its own or added to drinks.
What to know:It’s a sugar-free formula that is sweetened with sugar alcohol and stevia extract.
A liquid calcium supplement is another good option if you don’t like swallowing pills or want to add extra calcium to drinks, like fruit juices and smoothies. This liquid calcium from Pure Encapsulations is formulated with calcium citrate, so it’ll be well absorbed whether you take it on its own or with meals.
It’s raspberry flavored, which comes from natural flavoring, and it’s sweetened with a combination of xylitol, which is a sugar alcohol, and stevia extract. Some people dislike the taste of stevia or experience stomach upset from sugar alcohols, so keep this in mind.
Form:Citrate| Amount per serving:350 mg| Third-party tested:Yes| In-house tested:No| Price:$46.60 for 48 doses
The Bottom Line: The Best Calcium Supplements
In the ingredient list, look for calcium paired with something else
You can find all active ingredients and their dosages, including the type of calcium used, listed on the Supplement Facts label. The most common types of calcium in supplements are calcium carbonate and calcium citrate because they are the most cost-friendly versions of calcium. You may come across other forms, such as calcium gluconate and tricalcium phosphate.
Calcium on its own is not well absorbed, which is why most calcium supplements contain other vitamins and minerals that assist with absorption. Vitamin D enhances calcium absorption, which is why you’ll find it added to most calcium supplements.
Magnesiumandvitamin Kare common ingredients in calcium supplements, especially in those labeled bone health formulas. Both nutrients help direct calcium out of blood circulation and into bones to support bone mineral density and prevent calcification of blood vessels.
Choose a form you’ll take
The best form of calcium supplement is one you’ll actually take. That being said, you can find calcium as pills, liquids, powders, chewables, candy chews and gummies. Calcium in pill form typically contains higher doses of calcium compared to chews, gummies and liquid supplements, so the right form for you may come down to dosage.
Chewable calcium and gummy supplements may contain artificial sweeteners or have several grams of added sugar per serving, which can add up when taken regularly and especially if you’re taking more than one supplement in gummy form.
Check for third-party testing or in-house quality testing
The easiest way to tell whether a supplement is third-party tested or not is to look for a certification seal on the product packaging. The most trusted third-party tested labs include ConsumerLab, Informed Choice, NSF and USP. The websites for these third-party testing organizations also have databases where you can search for certified products.
You can also check the manufacturer’s website for information on its approach to third-party testing and quality assurance. Third-party testing is an additional cost to the manufacturer, so sometimes a supplement brand will conduct internal quality testing or have an independent lab test some, but not all, of its product line.
In this roundup, we’ve indicated if our recommendations are third-party or in-house tested—and in some instances they are both.
The world of dietary supplements is overwhelming, to say the least, and there’s no shortage of calcium supplements to choose from. To help pare down the options, we focused on calcium supplements available from brands with solid reputations who are committed to quality assurance and/or independent testing for purity and safety.
Wechose supplementsthat contain well-studied and bioavailable forms of calcium in doses that fall within the Recommended Dietary Allowance for calcium. We also gave preference to supplements that contain other ingredients known to improve calcium absorption, such as vitamin D, and ingredients that work with calcium to promote bone health, such as vitamin K and magnesium.
We tried to include supplements that fit a range of price points and personal preferences, including pills, chewables and liquid versions of calcium. We also interviewed several registered dietitians for their best tips on choosing and taking a calcium supplement.
Garden of Life Organic Plant Calcium($40 at Amazon):Like the New Chapter Plant Calcium, this supplement is 100% organic and contains calcium, vitamin D3 and other minerals sourced from organic algae. One serving is three pills and contains 1,000 mg of calcium, 80 mcg of vitamin K2, and a long list of fruit, vegetable and herb powders. It’s another good choice if you want a whole foods or vegan-friendly supplement.
ChildLife Essentials Liquid Calcium with Magnesium:ChidLife is a trusted maker of children’s dietary supplements. We like that its liquid calcium is easy for littles to take and includes dosing instructions for babies, toddlers and older children. Its website lists a new generation of liquid calcium formulated with vitamins D3 and K2, magnesium and zinc, but unfortunately we couldn’t find it available for sale just yet.
What are the health benefits of a calcium supplement?
Calcium supplements are typically taken to support strong bones and teeth through the lifespan, but thebenefits of calciumdon’t end with bone health. Of course, calcium is extra important during times of growth, including childhood, adolescence and pregnancy, to support bone development.
“Calcium supplements may be needed if a child has a dairy allergy or refuses to consume enough of the food sources that support good bone development,” says Julie Stefanski, RDN and spokesperson for the Academy of Nutrition and Dietetics. Supplemental calcium is also useful for filling in gaps in dietary intake to help prevent bone loss and osteoporosis for at-risk individuals, including menopausal women and seniors.
Calcium also helps muscles contract and relax, so getting enough through diet and supplements can translate to better everyday body functioning with less muscle cramping, tightness and weakness. Calcium also helps blood vessels tighten and dilate, which is important for regulating blood pressure, and helps blood clot during injuries to prevent excessive blood loss.
What form of calcium is best?
Most calcium supplements contain either calcium carbonate or calcium citrate, although there are other forms. The main differences between these two are price, how well they’re absorbed and side effects.
“Calcium carbonate is one of the least expensive forms of calcium and is absorbed well with food,” says Lisa Andrews, M.Ed., RD, LD and owner of Sound Bites Nutrition. Calcium carbonate is not digested or absorbed well, which is why it’s recommended to take with food. Calcium is better absorbed in an acidic environment and your stomach produces more acid when you eat a meal.
Calcium citrate is also affordable and more versatile, since it can be absorbed with food or on an empty stomach. “The citrate in a calcium citrate combination is an acid, which allows calcium to be more bioavailable, or better absorbed in the GI tract, than calcium carbonate,” explains Stefanski.
For anyone with sensitive digestion and people with low production of stomach acid, calcium citrate may be the better choice. Calcium carbonate is also more likely to cause side effects like gas, bloating or constipation.
Do calcium supplements cause constipation?
“Just like takingiron supplements, it’s common to hear people who begin taking calcium supplements to complain of constipation,” says Stefanski. She recommends drinking plenty of water throughout the day and eating morehigh-fiber foods, in addition to taking your calcium supplement, to help make going to the bathroom easier.
Calcium supplements are generally well tolerated, but digestive issues like constipation tend to be the most commonly experienced side effects. Not everyone will experience constipation and it’s more likely to occur with certain types of calcium. Calcium carbonate is associated with constipation more than other forms of calcium.
If you’ve had tummy trouble taking calcium in the past or want to minimize the risk of constipation, you may want to choose a supplement that contains calcium citrate. It may take some trial and error to find the brand, form, and dosage that’s the best fit for your digestive system.
How should I take a calcium supplement for the best absorption?
Although some forms of calcium can be taken on an empty stomach, most calcium supplements are better absorbed with or after meals. Pairing calcium with the same meal each day can also help you remember to take it consistently.
Vitamin Denhances calcium absorption, so look for a calcium supplement that contains vitamin D or pair your calcium with a vitamin D supplement if you prefer to keep them separate. Taking calcium and vitamin D with food has a bit of a chain reaction in terms of absorption. Vitamin D is fat soluble, so the fat in your meal enhances vitamin D absorption, which in turn enhances calcium absorption.
Calcium is absorbed better in smaller doses, according to the registered dietitians we interviewed. For example, taking 500 mg twice per day will be better absorbed than taking 1,000 mg all at once. Depending on the amount of calcium in your supplement, you may want to split it up into several doses taken throughout the day for optimal absorption.
Some compounds found in certain foods can interfere with theabsorption of calcium. The same goes for some supplements and medications. For example, calcium and iron can compete for absorption, so timing your calcium away from iron-containing supplements and meat-heavy meals can help. If you take medication, speak with your doctor before starting a calcium supplement.
What is the best time to take a calcium supplement?
The timing of your calcium supplement will depend on the type of calcium you take. Calcium citrate and calcium gluconate can be any time of day that’s easiest for you because they’re well-absorbed with or without food in your digestive system.
You’ll notice some calcium supplements suggest pairing your supplement with food. Taking calcium with a meal can be helpful for enhancing absorption, especially if your supplement contains calcium carbonate. Calcium carbonate is better absorbed in an acidic environment, Andrews explains, so it should be taken with or right after meals when stomach acid is highest.
Who shouldn’t take calcium supplements?
If your diet includes a variety of calcium sources, you probably don’t need a calcium supplement. “Dairy products and calcium-fortified non-dairy products are the best sources of calcium in addition to green leafy vegetables like kale, Swiss chard and mustard greens,” says Andrews.
Individuals with a history of kidney stones should focus on getting calcium and vitamin D from food instead of supplements. “Many kidney stones are high in calcium oxalate and some people are more susceptible to forming stones from calcium supplements,” says Stefanski.
Individuals with a higher risk of cardiovascular disease, such as smokers or those with a family history, may also want to use caution with calcium supplements. As mentioned above, taking calcium supplements in excess of 1,000 mg per day has been linked to an increased risk of heart disease among men.
The bottom line? If you’re not sure you’re getting adequate calcium or eating enough calcium-containing foods, your primary doctor or a registered dietitian can assess your calcium status and health history to determine whether a calcium supplement is right for you.
Sharon Lehman, RD, is a registered dietitian, content creator, seasoned recipe developer, and avid home cook based in Delaware. She’s been writing about food, nutrition and health for the past seven years. Sharon interviewed two registered dietitians for this article:
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Calcium.Elshaikh AO, Shah L, Mathew CJ, Lee R, Jose MT, Cancarevic I.Influence of vitamin k on bone mineral density and osteoporosis.Cureus. 2020;12(10):e10816. doi: 10.7759/cureus.10816Pizzorno L.Nothing boring about boron.Integrative Medicine: A Clinician’s Journal. 2015;14(4):35.Kaats GR, Preuss HG, Croft HA, Keith SC, Keith PL.A comparative effectiveness study of bone density changes in women over 40 following three bone health plans containing variations of the same novel plant-sourced calcium.International Journal of Medical Sciences. 2011;8(3):180. doi: 10.7150/ijms.8.180Su Y, Cappock M, Dobres S, Kucine AJ, Waltzer WC, Zhu D.Supplemental mineral ions for bone regeneration and osteoporosis treatment.Engineered Regeneration. 2023;4(2):170-182. doi: 10.1016/j.engreg.2023.02.003Xiao DQ, Murphy DRA, Houston DDK, Harris DTB, Chow DWH, Park DY.Dietary and supplemental calcium intakes in relation to mortality from cardiovascular diseases in the NIH-AARP Diet and Health Study.JAMA internal medicine. 2013;173(8):639. doi: 10.1001/jamainternmed.2013.3283Brzezińska O, Łukasik Z, Makowska J, Walczak K.Role of vitamin c in osteoporosis development and treatment—a literature review.Nutrients. 2020;12(8):2394. doi: 10.3390/nu12082394Rahmati S, Azami M, Delpisheh A, Hafezi Ahmadi MR, Sayehmiri K.Total calcium (Dietary and supplementary) intake and prostate cancer: a systematic review and meta-analysis.Asian Pac J Cancer Prev. 2018;19(6):1449-1456. doi: 10.22034/APJCP.2018.19.6.1449.Myung SK, Kim HB, Lee YJ, Choi YJ, Oh SW.Calcium supplements and risk of cardiovascular disease: a meta-analysis of clinical trials.Nutrients. 2021;13(2):368. doi: 10.3390/nu13020368
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Calcium.Elshaikh AO, Shah L, Mathew CJ, Lee R, Jose MT, Cancarevic I.Influence of vitamin k on bone mineral density and osteoporosis.Cureus. 2020;12(10):e10816. doi: 10.7759/cureus.10816Pizzorno L.Nothing boring about boron.Integrative Medicine: A Clinician’s Journal. 2015;14(4):35.Kaats GR, Preuss HG, Croft HA, Keith SC, Keith PL.A comparative effectiveness study of bone density changes in women over 40 following three bone health plans containing variations of the same novel plant-sourced calcium.International Journal of Medical Sciences. 2011;8(3):180. doi: 10.7150/ijms.8.180Su Y, Cappock M, Dobres S, Kucine AJ, Waltzer WC, Zhu D.Supplemental mineral ions for bone regeneration and osteoporosis treatment.Engineered Regeneration. 2023;4(2):170-182. doi: 10.1016/j.engreg.2023.02.003Xiao DQ, Murphy DRA, Houston DDK, Harris DTB, Chow DWH, Park DY.Dietary and supplemental calcium intakes in relation to mortality from cardiovascular diseases in the NIH-AARP Diet and Health Study.JAMA internal medicine. 2013;173(8):639. doi: 10.1001/jamainternmed.2013.3283Brzezińska O, Łukasik Z, Makowska J, Walczak K.Role of vitamin c in osteoporosis development and treatment—a literature review.Nutrients. 2020;12(8):2394. doi: 10.3390/nu12082394Rahmati S, Azami M, Delpisheh A, Hafezi Ahmadi MR, Sayehmiri K.Total calcium (Dietary and supplementary) intake and prostate cancer: a systematic review and meta-analysis.Asian Pac J Cancer Prev. 2018;19(6):1449-1456. doi: 10.22034/APJCP.2018.19.6.1449.Myung SK, Kim HB, Lee YJ, Choi YJ, Oh SW.Calcium supplements and risk of cardiovascular disease: a meta-analysis of clinical trials.Nutrients. 2021;13(2):368. doi: 10.3390/nu13020368
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Calcium.Elshaikh AO, Shah L, Mathew CJ, Lee R, Jose MT, Cancarevic I.Influence of vitamin k on bone mineral density and osteoporosis.Cureus. 2020;12(10):e10816. doi: 10.7759/cureus.10816Pizzorno L.Nothing boring about boron.Integrative Medicine: A Clinician’s Journal. 2015;14(4):35.Kaats GR, Preuss HG, Croft HA, Keith SC, Keith PL.A comparative effectiveness study of bone density changes in women over 40 following three bone health plans containing variations of the same novel plant-sourced calcium.International Journal of Medical Sciences. 2011;8(3):180. doi: 10.7150/ijms.8.180Su Y, Cappock M, Dobres S, Kucine AJ, Waltzer WC, Zhu D.Supplemental mineral ions for bone regeneration and osteoporosis treatment.Engineered Regeneration. 2023;4(2):170-182. doi: 10.1016/j.engreg.2023.02.003Xiao DQ, Murphy DRA, Houston DDK, Harris DTB, Chow DWH, Park DY.Dietary and supplemental calcium intakes in relation to mortality from cardiovascular diseases in the NIH-AARP Diet and Health Study.JAMA internal medicine. 2013;173(8):639. doi: 10.1001/jamainternmed.2013.3283Brzezińska O, Łukasik Z, Makowska J, Walczak K.Role of vitamin c in osteoporosis development and treatment—a literature review.Nutrients. 2020;12(8):2394. doi: 10.3390/nu12082394Rahmati S, Azami M, Delpisheh A, Hafezi Ahmadi MR, Sayehmiri K.Total calcium (Dietary and supplementary) intake and prostate cancer: a systematic review and meta-analysis.Asian Pac J Cancer Prev. 2018;19(6):1449-1456. doi: 10.22034/APJCP.2018.19.6.1449.Myung SK, Kim HB, Lee YJ, Choi YJ, Oh SW.Calcium supplements and risk of cardiovascular disease: a meta-analysis of clinical trials.Nutrients. 2021;13(2):368. doi: 10.3390/nu13020368
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Calcium.
Elshaikh AO, Shah L, Mathew CJ, Lee R, Jose MT, Cancarevic I.Influence of vitamin k on bone mineral density and osteoporosis.Cureus. 2020;12(10):e10816. doi: 10.7759/cureus.10816
Pizzorno L.Nothing boring about boron.Integrative Medicine: A Clinician’s Journal. 2015;14(4):35.
Kaats GR, Preuss HG, Croft HA, Keith SC, Keith PL.A comparative effectiveness study of bone density changes in women over 40 following three bone health plans containing variations of the same novel plant-sourced calcium.International Journal of Medical Sciences. 2011;8(3):180. doi: 10.7150/ijms.8.180
Su Y, Cappock M, Dobres S, Kucine AJ, Waltzer WC, Zhu D.Supplemental mineral ions for bone regeneration and osteoporosis treatment.Engineered Regeneration. 2023;4(2):170-182. doi: 10.1016/j.engreg.2023.02.003
Xiao DQ, Murphy DRA, Houston DDK, Harris DTB, Chow DWH, Park DY.Dietary and supplemental calcium intakes in relation to mortality from cardiovascular diseases in the NIH-AARP Diet and Health Study.JAMA internal medicine. 2013;173(8):639. doi: 10.1001/jamainternmed.2013.3283
Brzezińska O, Łukasik Z, Makowska J, Walczak K.Role of vitamin c in osteoporosis development and treatment—a literature review.Nutrients. 2020;12(8):2394. doi: 10.3390/nu12082394
Rahmati S, Azami M, Delpisheh A, Hafezi Ahmadi MR, Sayehmiri K.Total calcium (Dietary and supplementary) intake and prostate cancer: a systematic review and meta-analysis.Asian Pac J Cancer Prev. 2018;19(6):1449-1456. doi: 10.22034/APJCP.2018.19.6.1449.
Myung SK, Kim HB, Lee YJ, Choi YJ, Oh SW.Calcium supplements and risk of cardiovascular disease: a meta-analysis of clinical trials.Nutrients. 2021;13(2):368. doi: 10.3390/nu13020368
