In This ArticleView AllIn This ArticleWhat Is Calcium?Health BenefitsFood SourcesHow Much Do You Need?Calcium SupplementsDownsides and PrecautionsFAQs
In This ArticleView All
View All
In This Article
What Is Calcium?
Health Benefits
Food Sources
How Much Do You Need?
Calcium Supplements
Downsides and Precautions
FAQs
Close
Photo:anilakkus/Getty Images
anilakkus/Getty Images
Mom wasn’t kidding when she said drinking milk would strengthen your bones. Calcium, a prevalent mineral found in dairy, is a vital nutrient for your overall health in the long term. Unfortunately, many people can easily have acalcium deficiency, depending on their dietary preferences and their lifestyles, which could increase the risk of injury and disease. According to the National Institutes of Health, 39% of Americans ages 4 and older consume less than the Estimated Average Requirement (EAR) for calcium.In this case, a calcium supplement might be beneficial.
“Calcium is important for building and maintaining strong bones and teeth, as well as supporting proper muscle and nerve function,” saysRaj Dasgupta, M.D., FACP, FCCP, FAASM, chief medical advisor for Fortune Recommends Health. “Having an adequate intake of calcium promotes optimal bone health, reducing the risk of fractures and osteoporosis, particularly as you age.”
Along with its benefits to bone health, calcium is a vital mineral that benefits the body in a number of ways. Here’s why it’s important to get enough calcium in your diet—or through a supplement—and how much you need every day for optimal health.
The body cannot produce calcium, so getting enough of this mineral in your diet is essential. Your digestive system will absorb 15% to 20% of the calcium you take in. However, your body is able to absorb more calcium if you have a sufficient amount ofvitamin D. That’s why these two nutrients go hand in hand.The Recommended Dietary Allowance of calcium for adults 19 and older is 1,000 milligrams a day, and the RDA of vitamin D is 15 micrograms (600 international units) a day.
8 Conditions When You Might Need a Vitamin D Supplement, According to Health Experts
Health Benefits of Calcium
Strengthens Your Bones and Teeth
It’s pretty surprising that 98% of your body’s calcium is stored in your bones. Because of this, calcium is a mineral that helps strengthen and maintain your bones and teeth. And as mentioned above, since the body can’t make calcium, it is important to get a sufficient amount through dietary and supplement sources in order to keep bones and teeth strong.
May Reduce Your Risk of Osteoporosis and Osteopenia
Given that calcium helps to strengthen bones, this, in return, helps decrease the risk of developing osteoporosis, a disease that weakens your bones. When your body does not get enough calcium from other sources, it relies on the stores of this mineral within your bones. This thins and weakens the bone, increasing your risk of this disease. Decreased calcium intake can also lead to osteopenia, also known as low bone mass or “pre-osteoporosis.”
May Decrease Your Risk of Fractures
If a person has low bone mass and is diagnosed with osteoporosis, they are at a higher risk of fractures and injury because of their weak bones. For example, if a fall results in an easy break, then it is likely the body is experiencing underlying bone weakness. Strong bones and proper calcium intake will help decrease the risk of this disease and injury.
May Support Your Heart Health
Bone health isn’t the only way this mineral benefits your body’s overall health; it can also help your heart. Some early research has shown that increased dietary calcium intake can help decrease your risk of cardiovascular disease.
May Help Improve Your Blood Clotting and Lower Your Blood Pressure
Proper calcium intake can help regulate your blood pressure levels because it helps your blood vessels tighten and relax as needed.Studies also show that low calcium intake could be associated with subtle coagulopathy, which means that your body’s ability to form blood clots could be impaired, causing excessive bleeding.
May Help Your Muscles Contract and Relax
May Support Your Nerve Function
Calcium plays an important role in cell function, which is key for the body’s signaling pathways that benefit nerve function. Increased calcium levels benefit synaptic plasticity, which is when connections of neurons in the body are strengthened.
Food Sources of Calcium
Although most people associate calcium with milk, many otherfoods are rich in calciumand worth incorporating into your diet. Here are a few examples of some of the more popular calcium-rich foods.
Maggie Michalczyk, M.S., RDN, says some of her favorite calcium-rich foods to stock up at home include cottage cheese, almonds, broccoli and plain Greek yogurt. She enjoys making aNut & Berry Parfaitwith almonds for breakfast or a snack andBalsamic & Parmesan Roasted Broccolias a side with her dinners.
Because there is a good amount of calcium in the foods many people eat daily (such as dairy products, leafy greens, nuts and beans), Michalczyk says it’s easy to get enough calcium through their diets. “However, people who are vegan or lactose-intolerant should be aware that they may need to take a calcium supplement,” she adds.
How Much Calcium Do You Need?
During pregnancy and lactation, getting the same allotted amount within their age bracket is recommended.If you’re not sure you’re getting enough calcium, you can request a blood test with your doctor.
What to Look For in a Calcium Supplement
There are two main types ofcalcium supplementsyou can take: calcium carbonate or calcium citrate. Calcium carbonate is an over-the-counter product with 200 mg or more of calcium in it, and it is recommended to be taken with meals. Calcium citrate is typically prescribed and contains far more calcium, typically between 600 and 1,000 mg. In some cases, it also containsvitamin D3to ensure proper absorption.Other types, such as calcium gluconate, calcium lactate and calcium phosphate, have less calcium than the forms mentioned above.
Knowing which supplement to take is a conversation with your medical provider. Remember that many dietary sources have abundant calcium; a single cup of whole milk contains 306 mg.
Potential Downsides and Precautions
While there are risks of not having enough calcium in the diet, there are also risks to consider if you’re taking too much calcium.
“Yes, it’s possible to take too much calcium,” says Michalczyk. “The upper limit is 2,500 milligrams daily from food and supplements. Hypercalcemia can happen from too much calcium and can range from mild to severe with symptoms like bone pain, muscle weakness, headaches and fatigue.”
Who Should Avoid Taking a Calcium Supplement?
“It’s important to speak with your doctor before starting any supplement, especially if you’re taking medications that may interact with calcium or have underlying health conditions,” says Dasgupta. “Excessive intake of calcium can increase the risk of kidney stones in some, and calcium carbonate supplements can lead to stomach upset and gas, especially when taken in large doses. So speak with your doctor before taking it.”
The Bottom Line
Calcium is a vital mineral for strengthening your bones and teeth, decreasing your risk of cardiovascular disease, lowering blood pressure, benefiting blood clotting, assisting with muscle contraction and relaxation, and even helping your nerve and brain function. The body cannot produce calcium on its own, so getting enough of it in a day is vital. Additionally, getting enough vitamin D is important for absorbing calcium in the gut. Calcium is stored in your bones, so if you’re not getting enough of it, the body will take out the stores, which results in weaker bones and increases your risk of injury and developing osteoporosis. Consult a health care professional if you’re not sure if you’re getting enough calcium and if you would benefit from taking a daily supplement.
Frequently Asked Questions
Depending on the amount of calcium-rich foods you eat daily, a calcium supplement may be beneficial. However, you might already be getting enough calcium from your diet. The best way to know is to take a blood test with your doctor to see if a supplement is necessary.
Calcium helps to strengthen bones and teeth, reducing your risk of developing osteoporosis and fractures. Calcium also helps with movement and relaxation of your muscles, benefits your circulatory system and helps lower your blood pressure, decreasing your risk of cardiovascular disease.
“Insufficient calcium intake can lead to several health problems,” says Dasgupta. “Without enough calcium, you may be at risk for conditions like osteoporosis, where bones become weak and brittle, increasing the likelihood of fractures. Significantly low levels of calcium can lead to muscle cramps, spasms, or tingling sensations due to impaired muscle and nerve function.”
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.MedlinePlus. National Library of Medicine.Calcium and bones.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin D.American Academy of Orthopaedic Surgeons. OrthoInfo.Osteoporosis.Kong Sung H, Kim Jung H, Hong A R, Cho Nam H, Shin Chan Soo.Dietary calcium intake and risk of cardiovascular disease, stroke, and fracture in a population with low calcium intake.Am J Clin Nutr. 2017;106(1):27-34. doi:10.3945/ajcn.116.148171Cecilia Villa E, Mercedes L, Natalia M, Jose M B, Gabriela C.Mechanisms Involved in the Relationship between Low Calcium Intake and High Blood Pressure.Nutr. 2019;11(5):1112. doi:10.3390/nu11051112Andrea M, Andreas C, Chia-Ling P, Michael J J, Kristin S, Alison M A, Javier M R, Anand V, M Edip G, Steven M G, Christopher D A, Jonathan R, Joshua N G.Association Between Serum Calcium Level and Extent of Bleeding in Patients With Intracerebral Hemorrhage.JAMA Neurol. 2016;73(11):1285-1290. doi:10.1001/jamaneurol.2016.2252Takeyuki W.Mechanism of the calcium-regulation of muscle contraction — In pursuit of its structural basis.Proc Jpn Acad Ser B Phys Biol Sci. 2015;91(7):321-350. doi:10.2183/pjab.91.321Guanyu L, Madison R, Ayobami A, Suzanne S.The role of calcium in neuronal membrane tension and synaptic plasticity.Biochem Soc Trans.2024;52(2):937-945.doi:10.1042/BST20231518U.S. Department of Agriculture. Dietary Guidelines for Americans.Food Sources of Calcium.MedlinePlus. National Library of Medicine.Calcium supplements.U.S. Department of Agriculture. FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
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.MedlinePlus. National Library of Medicine.Calcium and bones.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin D.American Academy of Orthopaedic Surgeons. OrthoInfo.Osteoporosis.Kong Sung H, Kim Jung H, Hong A R, Cho Nam H, Shin Chan Soo.Dietary calcium intake and risk of cardiovascular disease, stroke, and fracture in a population with low calcium intake.Am J Clin Nutr. 2017;106(1):27-34. doi:10.3945/ajcn.116.148171Cecilia Villa E, Mercedes L, Natalia M, Jose M B, Gabriela C.Mechanisms Involved in the Relationship between Low Calcium Intake and High Blood Pressure.Nutr. 2019;11(5):1112. doi:10.3390/nu11051112Andrea M, Andreas C, Chia-Ling P, Michael J J, Kristin S, Alison M A, Javier M R, Anand V, M Edip G, Steven M G, Christopher D A, Jonathan R, Joshua N G.Association Between Serum Calcium Level and Extent of Bleeding in Patients With Intracerebral Hemorrhage.JAMA Neurol. 2016;73(11):1285-1290. doi:10.1001/jamaneurol.2016.2252Takeyuki W.Mechanism of the calcium-regulation of muscle contraction — In pursuit of its structural basis.Proc Jpn Acad Ser B Phys Biol Sci. 2015;91(7):321-350. doi:10.2183/pjab.91.321Guanyu L, Madison R, Ayobami A, Suzanne S.The role of calcium in neuronal membrane tension and synaptic plasticity.Biochem Soc Trans.2024;52(2):937-945.doi:10.1042/BST20231518U.S. Department of Agriculture. Dietary Guidelines for Americans.Food Sources of Calcium.MedlinePlus. National Library of Medicine.Calcium supplements.U.S. Department of Agriculture. FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
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.MedlinePlus. National Library of Medicine.Calcium and bones.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin D.American Academy of Orthopaedic Surgeons. OrthoInfo.Osteoporosis.Kong Sung H, Kim Jung H, Hong A R, Cho Nam H, Shin Chan Soo.Dietary calcium intake and risk of cardiovascular disease, stroke, and fracture in a population with low calcium intake.Am J Clin Nutr. 2017;106(1):27-34. doi:10.3945/ajcn.116.148171Cecilia Villa E, Mercedes L, Natalia M, Jose M B, Gabriela C.Mechanisms Involved in the Relationship between Low Calcium Intake and High Blood Pressure.Nutr. 2019;11(5):1112. doi:10.3390/nu11051112Andrea M, Andreas C, Chia-Ling P, Michael J J, Kristin S, Alison M A, Javier M R, Anand V, M Edip G, Steven M G, Christopher D A, Jonathan R, Joshua N G.Association Between Serum Calcium Level and Extent of Bleeding in Patients With Intracerebral Hemorrhage.JAMA Neurol. 2016;73(11):1285-1290. doi:10.1001/jamaneurol.2016.2252Takeyuki W.Mechanism of the calcium-regulation of muscle contraction — In pursuit of its structural basis.Proc Jpn Acad Ser B Phys Biol Sci. 2015;91(7):321-350. doi:10.2183/pjab.91.321Guanyu L, Madison R, Ayobami A, Suzanne S.The role of calcium in neuronal membrane tension and synaptic plasticity.Biochem Soc Trans.2024;52(2):937-945.doi:10.1042/BST20231518U.S. Department of Agriculture. Dietary Guidelines for Americans.Food Sources of Calcium.MedlinePlus. National Library of Medicine.Calcium supplements.U.S. Department of Agriculture. FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Calcium.
MedlinePlus. National Library of Medicine.Calcium and bones.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin D.
American Academy of Orthopaedic Surgeons. OrthoInfo.Osteoporosis.
Kong Sung H, Kim Jung H, Hong A R, Cho Nam H, Shin Chan Soo.Dietary calcium intake and risk of cardiovascular disease, stroke, and fracture in a population with low calcium intake.Am J Clin Nutr. 2017;106(1):27-34. doi:10.3945/ajcn.116.148171
Cecilia Villa E, Mercedes L, Natalia M, Jose M B, Gabriela C.Mechanisms Involved in the Relationship between Low Calcium Intake and High Blood Pressure.Nutr. 2019;11(5):1112. doi:10.3390/nu11051112
Andrea M, Andreas C, Chia-Ling P, Michael J J, Kristin S, Alison M A, Javier M R, Anand V, M Edip G, Steven M G, Christopher D A, Jonathan R, Joshua N G.Association Between Serum Calcium Level and Extent of Bleeding in Patients With Intracerebral Hemorrhage.JAMA Neurol. 2016;73(11):1285-1290. doi:10.1001/jamaneurol.2016.2252
Takeyuki W.Mechanism of the calcium-regulation of muscle contraction — In pursuit of its structural basis.Proc Jpn Acad Ser B Phys Biol Sci. 2015;91(7):321-350. doi:10.2183/pjab.91.321
Guanyu L, Madison R, Ayobami A, Suzanne S.The role of calcium in neuronal membrane tension and synaptic plasticity.Biochem Soc Trans.2024;52(2):937-945.doi:10.1042/BST20231518
U.S. Department of Agriculture. Dietary Guidelines for Americans.Food Sources of Calcium.
MedlinePlus. National Library of Medicine.Calcium supplements.
U.S. Department of Agriculture. FoodData Central.Milk, whole, 3.25% milkfat, with added vitamin D.
What Happens to Your Body When You Take Magnesium Every DayThe Best Time to Take Calcium Supplements for Maximum Absorption, According to DietitiansShould You Take Magnesium to Sleep Better? Here’s What Doctors SayCan Magnesium Help You Poop?The Best Time to Take Your Iron Supplement for Maximum Absorption, According to DietitiansWhat Happens to Your Body When You Take Folate Every DayCan You Consume Too Much Zinc? Here’s What Dietitians Say5 Ways Your Calcium Supplement May Interact with Medications, According to Dietitians7 Supplement Combos You Should Never Take Together, According to DietitiansThe Best Magnesium Supplements, According to DietitiansWhat Happens to Your Body When You Take Too Much MagnesiumThe Best Time to Take Magnesium for Maximum Absorption, According to DietitiansThe Best Time to Take Vitamin D for Maximum Absorption, According to Health ExpertsThe 4 Best Ways to Take Collagen, According to a DietitianHow Long Are Electrolyte Beverages Effective After Opening? Here’s What Sports Dietitians Say7 Things You Should Look for When Buying a Supplement, According to Dietitians
What Happens to Your Body When You Take Magnesium Every DayThe Best Time to Take Calcium Supplements for Maximum Absorption, According to DietitiansShould You Take Magnesium to Sleep Better? Here’s What Doctors SayCan Magnesium Help You Poop?The Best Time to Take Your Iron Supplement for Maximum Absorption, According to DietitiansWhat Happens to Your Body When You Take Folate Every DayCan You Consume Too Much Zinc? Here’s What Dietitians Say5 Ways Your Calcium Supplement May Interact with Medications, According to Dietitians
What Happens to Your Body When You Take Magnesium Every Day
The Best Time to Take Calcium Supplements for Maximum Absorption, According to Dietitians
Should You Take Magnesium to Sleep Better? Here’s What Doctors Say
Can Magnesium Help You Poop?
The Best Time to Take Your Iron Supplement for Maximum Absorption, According to Dietitians
What Happens to Your Body When You Take Folate Every Day
Can You Consume Too Much Zinc? Here’s What Dietitians Say
5 Ways Your Calcium Supplement May Interact with Medications, According to Dietitians
7 Supplement Combos You Should Never Take Together, According to DietitiansThe Best Magnesium Supplements, According to DietitiansWhat Happens to Your Body When You Take Too Much MagnesiumThe Best Time to Take Magnesium for Maximum Absorption, According to DietitiansThe Best Time to Take Vitamin D for Maximum Absorption, According to Health ExpertsThe 4 Best Ways to Take Collagen, According to a DietitianHow Long Are Electrolyte Beverages Effective After Opening? Here’s What Sports Dietitians Say7 Things You Should Look for When Buying a Supplement, According to Dietitians
7 Supplement Combos You Should Never Take Together, According to Dietitians
The Best Magnesium Supplements, According to Dietitians
What Happens to Your Body When You Take Too Much Magnesium
The Best Time to Take Magnesium for Maximum Absorption, According to Dietitians
The Best Time to Take Vitamin D for Maximum Absorption, According to Health Experts
The 4 Best Ways to Take Collagen, According to a Dietitian
How Long Are Electrolyte Beverages Effective After Opening? Here’s What Sports Dietitians Say
7 Things You Should Look for When Buying a Supplement, According to Dietitians
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.Cookies SettingsAccept All Cookies
By clicking “Accept All Cookies”, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts.
Cookies SettingsAccept All Cookies
