Calcium Supplements

Calcium is more than just a "bone mineral." It’s essential for your heart, muscles, nerves, and even hormone balance. But with so much conflicting advice about calcium supplements, how do you know if you need them? Let’s break down the science in simple terms.

What Is Calcium?

Calcium is the most abundant mineral in your body, making up about 2% of your total body weight. Over 99% of it is stored in your bones and teeth, acting like a "calcium bank" your body draws from daily[1].

Why Calcium Matters for Your Body

Calcium isn’t just for bones—it’s a multitasker:

• Bone Health: Prevents osteoporosis (weak, brittle bones)[1].
• Muscle Function: Helps muscles contract, including your heart[1].
• Nerve Signaling: Lets your brain communicate with your body[1].

Types of Calcium Supplements

1. Calcium Carbonate (Like Tums®)

• Pros: Cheapest option, 40% elemental calcium (more calcium per pill)[2].
• Cons: Needs stomach acid to absorb—take with food[2].

2. Calcium Citrate (Like Citracal®)

• Pros: Easier to absorb, works on empty stomachs[2].
• Cons: Lower elemental calcium (21% per pill)[2].

3. Plant-Based Calcium (Algae or Coral)

• Pros: Contains trace minerals like magnesium[2].
• Cons: Less research on effectiveness[6].

Benefits vs. Risks of Calcium Supplements

Proven Benefits

• Reduces bone loss by up to 20% in premenopausal women[7].
• Lowers osteoporosis risk in people with low dietary calcium[6].

Potential Risks

• Kidney Stones: Supplements (not food) may increase risk[2].
• Heart Issues: High doses (1,000+ mg/day) linked to heart attack risk in some studies[3].

How to Choose the Right Calcium Supplement

Follow these tips from the National Institutes of Health[6]:

1. Check Your Diet: Most people get enough from food (dairy, leafy greens).
2. Consider Absorption: Opt for calcium citrate if you’re over 50 or take acid blockers.
3. Pair with Vitamin D: Helps your body absorb calcium better[7].

FAQs

Do calcium supplements really work?

Yes—but only if you’re deficient. A 2020 study found calcium supplements slowed bone loss by 12-20% in women[7].

Can I get enough calcium from food?

Most people can. One cup of milk = 300mg calcium. Adults need 1,000-1,200mg/day[6].

References

1. MedlinePlus: Calcium Overview (2024)
2. Calcium Supplements - Wikipedia (2025)
3. Harvard Health Blog (2015)
4. MedlinePlus: Calcium Supplements Guide
5. Calcium & Bone Density Study (2020)

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Sources
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[18] Calcium supplement (oral route, parenteral route) - Mayo Clinic https://www.mayoclinic.org/drugs-supplements/calcium-supplement-oral-route-parenteral-route/description/drg-80000158
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[20] The Best Forms of Calcium Supplements - Global Healing https://globalhealing.com/blogs/education/types-of-calcium-supplements