Calcium
The mineral your bones and teeth are mostly made of — but it also plays an underappreciated role in muscle contraction, nerve signaling, and blood clotting.
Benefits
- +Essential for strong bones and teeth
- +Supports muscle contraction and function
- +Important for nerve and cell signaling
- +Plays a role in blood clotting
- +May help with blood pressure regulation
- +Supports healthy weight management (some evidence)
Dosage & Cost
Calcium citrate is better absorbed (especially without food) and gentler on the stomach than calcium carbonate. Most people get 400–600 mg from food, so you rarely need a huge supplement dose. Always pair with Vitamin D for absorption.
Side Effects
- !Constipation — especially with calcium carbonate
- !Possible increased risk of kidney stones in some people
- !Bloating and gas
- !May interfere with absorption of iron and zinc
- !Cardiovascular risk is debated at high supplemental doses
Food Sources
- • Dairy (milk, yogurt, cheese)
- • Fortified plant milks
- • Sardines and salmon (with bones)
- • Broccoli
- • Kale and bok choy
- • Tofu (calcium-set)
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.