Calcium

Silver· human data

Also known as: Calcium carbonate, Calcium citrate

Vital for bone; best from food, with supplements reserved for genuine shortfalls.

Calcium is the main structural mineral of bone and is essential for muscle and nerve function. Meeting requirements matters for lifelong bone health, especially with adequate vitamin D and resistance exercise.

Food sources are preferred: supplements show only modest fracture-prevention benefit, and some evidence links high-dose calcium supplements (not dietary calcium) to a small increase in cardiovascular and kidney-stone risk. Citrate is better absorbed than carbonate, particularly on an empty stomach or with low stomach acid.

Sources

Related supplements

Written and reviewed by Mathew Beale, MSc Biotechnology, University of Reading.

Last reviewed: