Calcium
With meals, split into 2 doses
Calcium is the most abundant mineral in the human body, with roughly 99% stored in bones and teeth. It is obtained through dairy products, leafy greens, fortified foods, and supplements. While essential for skeletal integrity, its value as a standalone supplement for adults with adequate dietary intake is debated.
Research Evidence
Reduces risk of osteoporosis and fractures in deficient populations
StrongLimited additional bone benefit in adults with adequate dietary calcium intake
ModerateSupports bone mineral density when combined with vitamin D
StrongEssential for normal muscle contraction and nerve signaling
StrongMay modestly reduce blood pressure in hypertensive individuals
ModerateExpert Evidence
39 references from 5 experts
“One meta analysis found that several studies reported reduced fracture risks with calcium supplements.”
Do This Daily to STOP Bone Loss & Prevent Fractures
6:1620 references in 11 episodes from 2022–2025
Safety & Cautions
Side Effects
- Constipation
- Bloating and gas
- Kidney stones at high doses
- Possible cardiovascular concerns with excessive supplementation
Calcium supplements are generally well tolerated at recommended doses but should not exceed 2,500 mg per day from all sources combined. High-dose supplementation without adequate vitamin D and K2 may contribute to vascular calcification, so pairing with cofactors is advisable.
Pairs Well With