calcium:(Benefits,food,supplements,effects, and more)

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Calcium is important for bone health throughout your life. Although diet is the best way to get calcium, calcium supplements may be an option if your diet falls short.

Before you consider calcium supplements, be sure you understand how much calcium you need, the pros and cons of calcium supplements, and which type of supplement to choose.

The benefits of calcium

Your body needs calcium to build and maintain strong bones. Your heart, muscles and nerves also need calcium to function properly.

Some studies suggest that calcium with vitamin D, may have benefits beyond bone health: perhaps protecting against cancer, diabetes and high blood pressure

And calcium have many benefits of your health such as : 

  1. helping bone and teeth formation
  2. helping to maintain strength.
  3. playing a role in the movement of muscles.
  4. assisting nerves to carry messages between the brain and other body parts.
  5. helping blood vessels relax and constrict (which moves blood throughout the body).
  6. releasing hormones and enzymes that help with various bodily functions.


  • Calcium requirements

  • How much calcium you need depends on your age and sex.

  • Age

    Calcium (mg)  

    1 – 3 year old

    500 mg    

    4 — 8 year old

    800 mg

    9 – 18 year old

    1300 mg

    19 – 50 year old

    1000 mg

    51 – 70 year old     

    1200 mg

    70 and older

    1200 mg

  • Calcium and diet

  • Your body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:

    • yogurt
    • milk
    • fortified dairy alternatives, such as soy milk
    • sardines and salmon
    • cheese
    • tofu
    • green leafy vegetables, such as broccoli, turnip leaves, watercress, and kale
    • many fortified breakfast cereals
    • fortified fruit juices
    • nuts and seeds, especially almonds, sesame, and chia
    • legumes and grains
    • cornmeal and corn tortillas

    Some dark green vegetables, such as spinach, contain calcium. However, they also contain high levels of oxalic acid. Oxalic acid reduces the body’s ability to absorb calcium

  • Who should consider calcium supplements?

  • Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:

  1. Women 50 and younger: 1,000 mg per day
  2. Men 70 and younger: 1,000 mg per day
  3. Women over 50: 1,200 mg per day
  4. Men over 70: 1,200 mg per day
  5. Follow a vegan diet.
  6. Have a high-protein or high-sodium diet, which may cause your body to excrete more calcium.
  7. Have a health condition that limits your body’s ability to absorb calcium, such as Crohn’s disease or inflammatory bowel disease.
  8. Are being treated with corticosteroids over a long period of time.
  9. Have osteoporosis.

  • There are also recommended upper limits for calcium intake. The cap is 2,500 mg per day for adults up to age 50 and 2,000 mg per day for adults over 50 Trusted Sourc

    It’s possible to get sufficient amounts through your diet. Foods that contain it include dairy products, certain leafy greens, nuts, beans and tofu.

  • However, people who don’t eat enough calcium-rich foods might consider taking supplements.

  • Things to Consider When Taking Calcium Supplements

  • If you take calcium supplements, there are several factors you should be aware of.

  1. How Much Should You Take?
  2. You May Need to Split up the Dose
  3. Medication Interactions
  4. Dangers of Too Much Calcium
  5. Quality and cost
  6. Supplement form

  • Types of calcium supplements

    Several different kinds of calcium compounds are used in calcium supplements. Each compound contains varying amounts of the mineral calcium — referred to as elemental calcium. Common calcium supplements may be labeled as:

    • Calcium carbonate (40% elemental calcium)
    • Calcium citrate (21% elemental calcium)
    • Calcium gluconate (9% elemental calcium)
    • Calcium lactate (13% elemental calcium)

    The two main forms of calcium supplements are carbonate and citrate. Calcium carbonate is cheapest and therefore often a good first choice. Other forms of calcium in supplements include gluconate and lactate.

    In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain. This information is important if you have any health or dietary concerns

  • Summary 

  • Calcium is essential for building and maintaining healthy bones and teeth. Among other roles, it may also help manage blood pressure.

  • It is best to obtain sufficient calcium through dietary sources, such as dairy products, green leafy vegetables, and tofu. However, a doctor may recommend supplementation for some people.

    Due to individual differences in requirements, experts do not recommend calcium supplementation for everyone. Anyone who is considering taking supplements should ask their for advice.

    Calcium supplements are available for purchase online.






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