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The best calcium supplements for bones, teeth, and muscle health provide easy-to-absorb calcium at affordable prices. This article discusses calcium requirements, absorption, and the best options to try.
- Best calcium supplement for osteoporosis: Care/of Calcium Plus | Skip to review
- Best calcium gummies: Nature Made Calcium with D3 Gummies | Skip to review
- Best powder calcium: NOW Supplements Calcium Carbonate Powder | Skip to review
- Best calcium and vitamin D supplement: HUM Got Calcium | Skip to review
- Best low strength: MegaFood Calcium & Magnesium | Skip to review
- Best calcium supplement for kids: Renzo’s Hercules Calcium | Skip to review
- Best calcium citrate supplement: Persona Nutrition Calcium Citrate | Skip to review
Calcium is an
Factors such as age, diet, and underlying medical conditions can affect how much calcium a person’s body absorbs.
This article examines the best calcium supplements and discusses who may need them, how to choose, and when to contact a doctor.
Calcium is a mineral that plays an
- building strong bones and teeth
- transmitting nerve signals
- supporting muscle function
- secreting hormones
- supporting blood clotting
- helping blood vessels expand and contract
- preventing or reducing the risk of cancer, metabolic syndrome, obesity, and preeclampsia
People can get their daily recommended amount of calcium by eating a balanced diet.
However, in the United States,
Postmenopausal females, people who avoid dairy products, those who take corticosteroids long term, and people who have premenstrual syndrome (PMS) may also benefit from calcium supplements. Plus, people who are lactose intolerant or allergic to milk have a higher risk of calcium deficiency and may also benefit from taking calcium supplements.
According to the
People taking long-term corticosteroids may also benefit from taking calcium supplements with vitamin D. A
Several
Read more about the benefits of calcium.
Calcium supplements may cause adverse effects such as bloating, gas, or constipation for some people. Taking too much calcium may also lead to:
- kidney stones
- soft tissue calcification
- renal insufficiency
According to the
Calcium supplements can interact with other medications, including:
- osteoporosis medications, such as bisphosphonates
- certain antibiotics, such as tetracycline or fluoroquinolone
- anticonvulsant medications, such as phenytoin
- thyroid medications, such as levothyroxine
- medications for Paget disease, such as tiludronate disodium
People taking any medications or with underlying conditions should talk with a healthcare professional before trying a calcium supplement.
We looked at 19 calcium supplements before selecting the top 7 options
Medical News Today chooses calcium supplements that meet the following criteria:
- Ingredients: MNT selects products containing safe and high-quality ingredients that are clearly labeled. They should also confirm they are free from pesticides, heavy metals, and mold.
- Dosage: Each dietary supplement MNT chooses clearly states the recommended dosage.
- Serving size: MNT selects products in which manufacturers recommend a safe dosage.
- Third-party testing: MNT chooses products that must undergo third-party testing for contaminants by an ISO 17025-compliant laboratory.
- Available certificate of analysis: MNT selects companies that demonstrate transparency and share a product’s certificate of analysis (COA) following receipt of its third-party lab results.
Medical News Today follows a strict product selection and vetting process. Learn more.
The table below compares the calcium supplements in this article on their key features.
| Price | Price per dose | Product size | Form | Daily dose | Strength per dose (DV%) | |
|---|---|---|---|---|---|---|
| Care/of | $10 | $0.33 | 60 capsules | capsule | 2 capsules | 480 mg (37%) |
| HUM | $15 | $0.50 | 60 tablets | tablet | 2 tablets | 630 mg (48%) |
| MegaFood | $32–$40 | $0.36–$0.43 | 60–90 tablets | tablet | 2 tablets | 100 mg (8%) |
| Nature Made | around $18 | $0.45 | 80 gummies | gummies | 2 gummies | 500 mg (38%) |
| NOW | around $7 | $0.03 | 12 oz / 340 g | powder | 1/2 level teaspoon | 600 mg (46%) |
| Renzo’s | around $18 | $0.29 | 60 tablets | tablet | • 1 tablet for 2–3-year-olds • 2 tablets for 4 years and older | 100 mg (14–15%) |
| Persona Nutrition | varies | $0.09 | varies | tablet | 1 tablet | 200 mg (15%) |
Calcium is a mineral that plays an
- building strong bones and teeth
- transmitting nerve signals
- supporting muscle function
- secreting hormones
- supporting blood clotting
- helping blood vessels expand and contract
Additionally, calcium may also help prevent or reduce the risk of significant health concerns, such as cancer, metabolic syndrome, obesity, and preeclampsia.
Although calcium is the
Roughly
Other good dietary sources of calcium include:
- calcium-fortified foods, such as cereals or soy milk
- canned fish with bones, such as sardines or salmon
- greens, such as spinach or kale
- certain types of beans, such as pinto or white beans
Learn more about the benefits of a balanced diet.
The best calcium supplement will depend on the person’s unique circumstances. The type and quantity of calcium a person needs will vary depending on:
- their age
- whether or not they take any medications
- whether or not they have any health conditions
A doctor can advise on the best way for someone to get more calcium based on these factors.
It is important to choose a supplement containing the right amount of calcium for a person’s age. The
| Age | Daily calcium requirement |
|---|---|
| 0–6 months | 200 mg |
| 7–12 months | 260 mg |
| 1–3 years | 700 mg |
| 4–8 years | 1,000 mg |
| 9–18 years | 1,300 mg |
| 19–50 years | 1,000 mg |
| 51–70 years | 1,000 mg for males, 1,200 mg for females |
| 71 years and above | 1,200 mg |
People below the age of 18 years who are pregnant or nursing need 1,300 mg of calcium per day.
People should also consider other factors when choosing a suitable calcium supplement. These include:
Ingredients
In addition to finding a product with the right dosage, it is also a good idea to consider which form of calcium will be most suitable.
There are two main forms of calcium in supplements: calcium carbonate and calcium citrate.
Calcium carbonate is:
- widely available
- inexpensive
higher in calcium
However, calcium carbonate relies on stomach acid for absorption, so people should take it with food. Some people may also find that calcium carbonate causes side effects, such as gas and bloating.
Calcium citrate
- lower levels of stomach acid
- inflammatory bowel disease
- malabsorption
- a sensitivity to calcium carbonate
However, calcium citrate is more expensive than calcium carbonate, and it contains less calcium overall. This means that a person may need to take a higher dose to meet their calcium needs.
Learn about the best vitamin brands.
How to take calcium for the best absorption
The Bone Health and Osteoporosis Foundation (BHOF) states that the body absorbs calcium best when people take 500–600 mg or less at a time through food or a supplement.
People can aim to consume calcium-rich foods in small amounts throughout the day or take a calcium supplement with a meal.
People may also ensure they take optimal vitamin D through their diet or a supplement, as it is
Further resources
For more in-depth resources about vitamins, minerals, and supplements, visit our dedicated hub.
Many people can get enough calcium from a balanced diet.
However, the
- Postmenopausal females: Decreases in estrogen can reduce calcium absorption and increase the risk of osteoporosis. Taking calcium supplements may slow the rate of bone density loss in postmenopausal people. Learn how to increase bone density naturally.
- People with infrequent or no periods: People who do not have a regular menstrual cycle may also have lower estrogen levels. Athletes or people with eating disorders can sometimes have irregular cycles.
- People with lactose intolerance or a dairy allergy: Avoiding dairy products due to lactose intolerance, dairy allergy, or personal preference, can make it challenging to get enough calcium. Taking a supplement can help boost levels.
- Vegans and some vegetarians: Vegans and ovovegetarians, who eat eggs but no dairy products, may not get enough calcium from their everyday diet.
If a person is concerned about a calcium deficiency, it is important to speak with a healthcare professional. They can perform certain tests and analyze the person’s overall health and diet to confirm whether or not a calcium supplement is necessary.
A person may be able to get enough calcium from food alone. Dairy products such as yogurt, milk, and cheese contain the highest calcium levels.
Some dairy- and lactose-free sources of calcium include:
- nuts and seeds
- dark leafy greens, such as spinach and kale
- beans and lentils
- tofu made with calcium sulfate
- canned fish, such as sardines or salmon
- fortified breakfast cereals
- fortified milk alternatives
- fortified fruit juice
Some substances can also
If a person’s body has difficulty absorbing calcium, they may benefit from reducing their intake of foods and beverages that contain these substances.
Learn about other dairy-free sources of calcium.
The risks of having too little calcium
When people do not take in as much calcium as their bodies need, the body leaches calcium from the bones. This makes the bones more brittle and increases the risk of fractures. Osteoporosis, rickets, and osteomalacia are all bone disorders that
Other risks of low calcium may include dry skin, hair, and nails, as well as muscle spasms and neurological symptoms.
People who suspect they have a calcium deficiency should speak with a healthcare professional. They can determine if this is the case and, if so, recommend some ways to get more calcium.
If a person experiences new or worsening symptoms while taking calcium, they should stop taking the supplement and seek medical advice.
Calcium carbonate typically contains more calcium than calcium citrate, so it may provide a bigger boost to a person’s calcium levels than calcium citrate.
However, calcium citrate is better for people with certain health conditions, such as inflammatory bowel disease or malabsorption, as it does not rely on stomach acid for absorption.
People should speak with a doctor to discuss which type would be best for them.
Getting calcium from food is the best way to get optimal calcium each day.
A 2020 literature review found that meeting the recommended intake of 1,200 mg per day of calcium for older adults, taking a minimum of 600 IU of vitamin D, and consuming a balanced diet supported bone health.
Calcium carbonate was the most absorbable form, according to this study.
Calcium is an essential mineral and people should make sure they have regular calcium from their diet or a supplement.
However, some individuals may have dietary, lifestyle, or other health restrictions that prevent them from consuming calcium from the usual sources, such as dairy, cheese, and yogurt.
Alternative sources of calcium include beans, nuts, and seeds, dark leafy green vegetables, tofu, and fortified cereals.
Calcium citrate is better for bone density because the body absorbs it more easily than calcium carbonate.
Some researchers have found an increased risk of stroke when people take calcium supplements together with vitamin D. However, researchers need to investigate this further before coming to a definitive conclusion about this combination’s safety.
Calcium is an essential nutrient for bone health. Some people may not be able to get enough calcium from their diet, in which case they may benefit from taking a nutritional supplement.
A healthcare professional can help someone choose the form and dosage they need. They can also advise on any other nutrients that might help with absorption.