Calcium supplements made sense when dairy was scarce and pills were huge. Many people now get enough from food, and excess supplemental calcium has a messier heart story than yogurt does. Pair any tablet with vitamin D status and actual protein.
Supplements
Moderate evidence
Calcium
Bone mineral. Food first, tablet second.
How to use
Only to fill a dietary gap, split 200–500 mg with meals, not 1000 mg in one swallow.
Details
- Ingredients
- Calcium citrate
- Benefits
- Dietary calcium gap
- Dosage
- 200–500 mg elemental per dose if needed
- When to take
- With food
- Side effects
- Constipation, kidney stones in susceptible people; citrate is gentler than carbonate for some.
- Scientific evidence
- Food calcium is consistently useful; large supplemental boluses have mixed cardiovascular signals.
- Form
- Capsule
- Third-party tested
- Yes
Editorial rating ★ 3.7
Useful if you eat no dairy or fortified foods. Not a default for every adult.
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