Calcium is an essential mineral that plays critical roles in health, from providing structure to our bones and teeth to regulating blood pressure and muscle function. Calcium is found in several foods, including dairy products like yogurt and cheese, seeds, beans, and certain vegetables. While most people can meet their calcium needs by following a well-rounded diet, some need multivitamins or calcium supplements to maintain optimal levels of this important nutrient. ( 1 )
There are many calcium supplements to choose from, including those that use different forms of calcium in different doses. This can make shopping for calcium supplements difficult, especially if you’re unsure of what to look for. To help you find the best calcium supplement for your health needs, we analyzed dozens of products and narrowed down our top picks based on quality, price, safety, customer reviews, forms, and more.
Here are our top five picks for the best calcium supplements of 2024.
Best calcium supplement overall
Formulated for maximum absorption and easy to take, New Chapter Bone Strength Take Care Tiny Tabs takes the top spot in our roundup for the best calcium supplements of 2024. It combines naturally-derived calcium with other nutrients essential to bone and heart health, including vitamin D and magnesium. Read on for more details.
Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.
Our picks for the best calcium supplement
- Best overall: New Chapter Bone Strength Take Care Tiny Tabs
- Best for osteoporosis: Nutricost Calcium Citrate Powder
- Best for women: Rainbow Light Calcium Citrate Mini Tabs
- Best for men: Pure Encapsulations Cal/Mag/D Liquid
- Best vegan: Future Kind Vegan Calcium Supplement
Compare calcium supplements
|
|
|
|
|
|
| New Chapter Bone Strength Take Care Tiny Tabs | Nutricost Calcium Citrate Powder | Rainbow Light Calcium Citrate Mini Tabs | Pure Encapsulations Cal/Mag/D Liquid | Future Kind Vegan Calcium Supplemen | |
| Rating | |||||
| Firmness | Six tablets | One 3.5 gram (g) scoop | Four tablets | Two teaspoons | Two capsules |
| Material | 20-40 | 147 | 30 | 48 | 30 |
| Cooling | $0.91 | $0.12 | $0.47 | $0.97 | $0.83 |
| Warranty | 905 milligrams (mg) | 650 mg | 800 mg | 350 mg | 500 mg |
| Shipping | Yes | Yes | No | Yes | Yes |
Best calcium supplement overall: New Chapter Bone Strength Take Care Tiny Tabs
Key product features
What you should know
New Chapter Bone Strength Take Care Tiny Tabs are an excellent option if you need extra calcium in your diet but can’t tolerate swallowing large pills. Here are a few things to consider before purchasing this product:
- New Chapter Bone Strength Take Care Tiny Tabs are made with plant-derived calcium, plus other nutrients like vitamin D3 and magnesium, which can support bone, heart, and joint health. ( 1 , 2 , 3 , 4 )
- Each six-tablet serving provides calcium, magnesium, D3, vitamins K1 and K2, strontium, and vanadium.
- New Chapter Bone Strength Take Care Tiny Tabs is third-party tested, certified organic, and free from most major allergens and contaminants, such as heavy metals.
- Customers can make a one-time purchase or subscribe to save 15-20%.
- Though the tablets are tiny, some people may not be able to tolerate the six-tablet serving size.
Why we like New Chapter Bone Strength Take Care Tiny Tabs as best overall
New Chapter Bone Strength Take Care Tiny Tabs combines calcium with vitamin D and other important nutrients like magnesium and vitamins K1 and K2, all of which are required for healthy bones—making it our top pick.
On its own, supplemental calcium can help boost calcium status and benefit certain aspects of health, such as bone mineral density. However, studies show that calcium is more effective for improving health when combined with certain nutrients like vitamin D. Vitamin D plays critical roles in health, including promoting the absorption of calcium and maintaining bone health. For example, studies show that calcium supplements may be more effective for improving bone mineral density and reducing fracture risk when combined with vitamin D. ( 5 )
Each six-tablet serving provides 905 mg of calcium and 1,000 international units (IU) of vitamin D, plus smaller amounts of other nutrients involved in skeletal health maintenance, such as magnesium, K1, K2, and the trace minerals strontium and vanadium. For example, magnesium, strontium, and vanadium are all components of bone tissue, and vitamin K activates proteins involved in the formation of new bone. Studies show that supplementing with some of these nutrients, like magnesium, may encourage bone remineralization and protect against fracture risk. ( 4 , 6 , 7 , 8 )
Adults require between 1,000-1,300 mg of total calcium per day, depending on age and sex. These recommendations include calcium from dietary supplements and calcium found in food. ( 1 , 3 )
The calcium in the New Chapter Bone Strength Take Care Tiny Tabs is derived from responsibly collected, organic red algae. The formula is designed to be easily absorbed by your body and is packed into tiny tablets that are easy to swallow, making this product a good choice for those who have difficulty swallowing large pills.
In addition to its comprehensive formulation, New Chapter Bone Strength Take Care Tiny Tabs are third-party tested, certified organic, and free from most major allergens (except soy) and contaminants, such as heavy metals.
Though this supplement has major benefits, the six-tablet serving size may be too much for some people to tolerate. This supplement is also pricier than most of the other supplements in our roundup, costing $0.91 per serving.
What customers are saying
On Amazon, New Chapter Bone Strength Take Care Tiny Tabs has mostly positive customer reviews. Customers seem to like the small, easy-to-swallow tablets and report that taking the supplement has benefited their health, including their bone density.
“Used this for 6 months and saw improvement in Dexa scan score. While not a huge improvement, it demonstrated that it works. Very happy with this product.”
Declein, Amazon
Amazon customer Bon Hawley noted that the tiny tablets are a huge plus. “I like that they are easy to swallow,” they commented.
While the supplement might be effective and easy to take, a few reviews mention that the six-tablet dose is too much for them. “I was disappointed that it takes 6 pills to be a daily dosage. A bottle of 240 pills will only last 40 days. They are easy to swallow, but I’m not sure I want to repeat taking them five more times,” commented Amazon customer Denise Fagan.
Specs
| Serving size | Six tablets |
| Servings per container | 20-40 |
| Price per serving | $0.91 |
| Third-party tested | Yes |
| Calcium per serving | 905 mg |
Best calcium supplement for osteoporosis: Nutricost Calcium Citrate Powder
Key product features
What you should know
If you have osteopenia or osteoporosis, taking supplemental calcium is often recommended. Nutricost Calcium Citrate Powder provides an absorbable form of calcium in an easy-to-take, powdered form. Here are a few things to consider before purchasing this product:
- Calcium citrate, the form of calcium used in Nutricost Calcium Citrate Powder, is more absorbable than other popular forms of calcium, like calcium carbonate. ( 1 )
- This powdered supplement can be mixed into drinks, like juices and smoothies, making it a smart choice for people who can’t tolerate swallowing pills.
- Nutricost Calcium Citrate Powder contains 147 servings of calcium citrate and costs just $0.12 per serving.
- This product is third-party tested, gluten-free, and vegetarian.
- Customers can make a one-time purchase or subscribe to save 20%.
Why we like Nutricost Calcium Citrate Powder as best for osteoporosis
Nutricost’s Calcium Citrate Powder is our pick for the best calcium supplement for osteoporosis because it provides an easily absorbed form of calcium in a convenient and very affordable powder.
Supplementing with calcium and vitamin D may be helpful for people with osteoporosis. Choosing a bioavailable form of calcium is essential as it ensures your body is able to properly absorb and use it to support bone remineralization. Vitamin D helps your body absorb calcium, which is why combined vitamin D and calcium supplementation is recommended for people with bone diseases like osteoporosis. ( 2 , 10 )
Calcium citrate is one of the most common forms of calcium used in dietary supplements . It’s effective for improving calcium status, and studies collectively show that it’s up to 27% more absorbable than calcium carbonate, another common form of calcium. ( 9 )
Studies show that taking calcium citrate may improve bone mineral density and protect against fracture risk in certain populations with osteoporosis, a disease characterized by low bone density and low bone mass. A 2020 review found that combined calcium and vitamin D supplementation, including calcium citrate supplements, significantly increased total bone mineral density and reduced hip fracture incidence in postmenopausal women with osteoporosis. ( 10 )
Additionally, findings from a 2022 review suggested that supplementing with calcium in young adulthood, between the ages of 20-35, may significantly improve bone mineral density, protecting against osteoporosis development later in life. ( 11 )
Whether you have low bone mineral density or osteoporosis, or are interested in reducing your risk of developing osteoporosis in the future, taking a calcium citrate supplement may be useful, especially if your diet is low in calcium.
Nutricost Calcium Citrate powder provides 650 mg or 50% of the daily value of highly absorbable calcium citrate per scoop. It can be mixed into beverages, smoothies, yogurt, and more, making it a convenient way to boost calcium intake.
Though calcium citrate is a good option for people with osteoporosis, experts recommend taking calcium alongside a vitamin D supplement. For example, researchers of a 2024 review recommend that postmenopausal women take in 1,200 mg of calcium from food and supplements in addition to 800 international units (IU) of vitamin D per day. While Nutricost Calcium Citrate will help cover some of your daily calcium needs, you’ll need to take a separate vitamin D supplement that provides at least 800 IU to meet expert recommendations. ( 12 )
This third-party tested, gluten-free, non-GMO supplement costs just $0.12 per serving, making it an affordable option. Plus, it comes with 147 servings in each container, so it will last you awhile before running out, even if you take it daily.
What customers are saying
Nutricost Calcium Citrate Powder has mostly positive reviews on Amazon. Customers like the easy-to-take powdered form and the affordable price point. Amazon customer Elise T. prefers the powdered form of Nutricost Calcium Citrate Powder over traditional pills.
“The powdered version is much better than taking the capsules; you get a large jar that will last a long time. Mixing it in juice is better than mixing it in water because of the consistency and the taste.”
Elise T., Amazon
Another Amazon customer, Debra Lee, was happy with the price and quality. “The price is competitive and the service quick for this excellent product,” she wrote.
However, some reviews mention that the powder doesn’t dissolve well in water and that the product must be mixed into a beverage, like juice, or food, like yogurt. Amazon customer Don Hunter commented that the powder was “too grainy for mixing.”
Specs
| Serving size | One scoop (3.5g) |
| Servings per container | 147 |
| Price per serving | $0.12 |
| Third-party tested | Yes |
| Calcium per serving | 650 mg |
Best calcium supplement for women: Rainbow Light Calcium Citrate Mini Tabs
Key product features
What you should know
Rainbow Light Calcium Citrate Mini Tabs pack a high dose of calcium and the full daily value for vitamin D into small, easy-to-swallow pills. Here are a few things to consider before purchasing this product:
- Rainbow Light Calcium Citrate Mini Tabs are made with calcium citrate and vitamin D, both of which are critical for bone health.
- The product also contains small amounts of the trace mineral boron, spirulina, and horsetail extract, which are meant to boost bone health. ( 13 , 14 )
- Rainbow Light Calcium Citrate Mini Tabs are free from major allergens like wheat, milk, tree nuts, peanuts, soy, eggs, and shellfish.
- Customers can make a one-time purchase or subscribe to save 10%.
- This product is not third-party tested.
Why we like Rainbow Light Calcium Citrate Mini Tabs as best for women
Rainbow Light Calcium Citrate Mini Tabs provide a substantial dose of easily absorbed calcium citrate, plus vitamin D for even better absorption and additional health benefits. Women are four times more likely to develop osteoporosis than men, which is why prioritizing bone health by following a healthy diet and supplementing when appropriate is especially important for women. ( 15 )
Taking a supplement that contains calcium and vitamin D, like Rainbow Light Calcium Citrate Mini Tabs, is an effective way to support bone mineral density and help reduce fracture risk in women with osteoporosis. Plus, supplying your body with optimal amounts of calcium and vitamin D can help reduce your risk of developing low bone mineral density and osteoporosis in the future. ( 10 )
Rainbow Light Calcium Citrate Mini Tabs provide 800 mg of calcium, or 62% of the daily value, plus 800 IU or 100% of the daily value of vitamin D, which is essential for calcium absorption in the gut. Vitamin D also plays an important role in immune function and the regulation of inflammation , which is why maintaining optimal vitamin D levels is critical for overall health. ( 2 )
Rainbow Light Calcium Citrate Mini Tabs also contain small amounts of the trace mineral boron, which is required for skeletal health maintenance. Even just as little as 3 mg per day of boron has been shown to help bone health. ( 16 )
It also contains spirulina and horsetail extract, which are meant to support bone mineralization. Although some animal research suggests these ingredients may benefit bone health, research in humans is limited, and the amount found in this supplement is likely too small to have a meaningful impact on bone health. ( 13 , 14 )
Some evidence suggests that calcium supplements may be helpful for women who experience
premenstrual syndrome (PMS), a group of symptoms including cramping, abdominal pain, fatigue, and more that occur a few days to two weeks before menstruation and go away within the first few days of menstruation. ( 17 )
Another way that calcium supplements may benefit women’s health is by protecting against preeclampsia, a condition characterized by high blood pressure and signs of organ damage that typically occurs after the 20th week of pregnancy. Taking a calcium supplement may help reduce preeclampsia risk in both healthy and at-risk pregnant women. If you’re pregnant, ask your doctor about specific calcium dosing recommendations and product recommendations. ( 1 )
Rainbow Light Calcium Citrate Mini Tabs are designed to be easy to swallow. However, while the tablets are small in size, you need to take four of them to reach the recommended dose, which may be too much for some people to tolerate.
Another downside of this supplement is that it’s not third-party tested. Third-party testing ensures that products contain what they say they do and are free from potentially harmful contaminants. For this reason, some people may prefer to purchase a third-party tested supplement over Rainbow Light Calcium Citrate Mini Tabs.
What customers are saying
Most Amazon customers report that Rainbow Light Calcium Citrate Mini Tabs are easy to swallow and are pleased with the added vitamin D.
“R.H.” is an Amazon customer who likes the small size of the mini tabs. “The calcium citrate comes in tablets that are fairly easy to swallow. And boosts Vitamin D, too,” they wrote.
“Easy to swallow and a good quality reliable brand. Will continue to make my purchases here!”
Terri H., Amazon
However, while most people report that the tablets are easy to take, others complain that the pills aren’t so small in size. “It says mini tabs, but the tablets are still big, and you have to take four of them,” commented Amazon customer Lori Grift.
Specs
| Serving size | Four tablets |
| Servings per container | 30 |
| Price per serving | $0.47 |
| Third-party tested | No |
| Calcium per serving | 800 mg |
Best calcium supplement for men: Pure Encapsulations Cal/Mag/D Liquid
Key product features
What you should know
If you can’t or don’t like swallowing pills, liquid supplements are an excellent option. Pure Encapsulations Cal/Mag/D Liquid combines highly absorbable calcium and magnesium with vitamin D to support bone health. Here’s what you should know about this product:
- Pure Encapsulations Cal/Mag/D Liquid contains calcium, magnesium, and vitamin D in bioavailable forms, which are needed for bone health and many other critical processes such as immune and muscle function. ( 1 , 2 , 3 , 4 )
- Pure Encapsulations Cal/Mag/D Liquid has been third-party tested and is free from major allergens, unnecessary fillers, and preservatives.
- Customers can make a one-time purchase or subscribe to save 10%.
- This liquid supplement may work best for those who do not like taking pills, though some people may not like the sweet taste and thick consistency.
Why we like Pure Encapsulations Cal/Mag/D Liquid as best for men
Though women are more likely to develop bone conditions like osteoporosis than men, it’s critical for men to support their bone health through following a nutritious diet and taking dietary supplements when necessary. ( 15 ) Pure Encapsulations Cal/Mag/D Liquid is a smart option for men as it contains a lower dose of calcium, which can help support optimal calcium intake, and also provides vitamin D and magnesium, which are essential to overall health.
For example, vitamin D is involved in immune function and the regulation of inflammation, while magnesium is required for healthy blood pressure regulation . Men are more likely to develop high blood pressure, a major risk factor for heart disease, than women. Some studies show that supplementing with magnesium is an effective way to lower high blood pressure levels, making magnesium a good choice for men with high blood pressure as well as men who want to reduce their risk of developing high blood pressure in the future. ( 2 , 18 , 19 )
Pure Encapsulations Cal/Mag/D Liquid contains calcium citrate and magnesium citrate, both of which are bioavailable to the body. It also contains vitamin D3. Each two-teaspoon serving provides 350mg of calcium, 175mg of magnesium, and 1,000IU of D3, making it easy to support bone health.
Some people can’t tolerate swallowing pills or don’t like taking multiple capsules, gelcaps, or tablets daily. Fortunately, liquid supplements, like Pure Encapsulations Cal/Mag/D Liquid, provide an easy-to-take option for people who don’t like pill-based supplements.
All Pure Encapsulations products are third-party tested by independent labs, and their Cal/Mag/D Liquid supplement is free from major allergens like gluten, soy, and tree nuts.
This liquid supplement is sweetened with stevia and has a natural raspberry flavor, which most customers seem to like. However, some reviews mention that the formula is too sweet for their liking, so it’s important to consider this supplement’s taste, especially if you’re not a fan of sweet flavors. Mixing it in water can help lessen the flavor, if needed.
What customers are saying
Amazon customers give this product high ratings, and most reviews are positive. According to customer reviews, this liquid formula is easy to take and high-quality.
“This product appears to have very good bioavailability. It is much easier to swallow than the tablet or capsule forms of calcium. The taste is a little sweet but not bad. I was told to take calcium based on bone scan so this has become my preferred way to follow medical advice.”
AQL, Amazon
An Amazon customer with the username “K.” noted that switching to this product helped them cut back on the amount of pills they had to take on a daily basis. “I have been using Pure Encapsulations for many years and am quite happy with their products. I was hesitant to switch to a liquid form but thought I would give it a try in order to take less pills. I’m so glad I did!,” they commented.
However, a few reviews mention that the formula is thick and very sweet, which some people might not like. “The consistency is too thick. You can feel it in the bottle and hear it when shaken,” commented Amazon customer “A. Fan.”
Specs
| Serving size | Two teaspoons |
| Servings per container | 48 |
| Price per serving | $0.97 |
| Third-party tested | Yes |
| Calcium per serving | 350 mg |
Best vegan calcium supplement: Future Kind Vegan Calcium Supplement
Key product features
What you should know
If you’re following a vegan diet, it can be difficult to meet your daily calcium needs. Future Kind Vegan Calcium Supplement is vegan and contains calcium, magnesium, and trace minerals. Here’s what to consider before purchasing this product:
- Future Kind Vegan Calcium Supplement is completely free from animal-based ingredients, so it’s safe for those following vegan diets.
- Each two-capsule serving provides calcium, magnesium, and trace minerals, all of which can boost overall health.
- Future Kind Vegan Calcium Supplement has been third-party tested and is free from major allergens like gluten, soy, and nuts.
- Customers can make a one-time purchase or subscribe to save 10%.
- Though this supplement provides a vegan source of nutrients, it uses less efficiently absorbed forms of magnesium and calcium.
Why we like Future Kind Vegan Calcium Supplement as best vegan
As an environmentally-friendly brand that conducts third-party testing, Future Kind Vegan Calcium Supplement is our pick for the best vegan calcium supplement. People who follow vegan diets are more likely to develop insufficiencies or deficiencies in several nutrients, including calcium.
A 2024 review of 74 studies found that vegans had significantly lower calcium intake than vegetarians and omnivores. This makes people following vegan diets more prone to developing low calcium stores and bone disorders like osteoporosis. ( 20 )
One way to boost your calcium intake when following a vegan diet is to take a vegan-friendly calcium supplement, like Future Kind Vegan Calcium Supplement. Future Kind Vegan Calcium Supplement is free from animal-based ingredients, so it’s safe for vegans.
It contains 500 mg of calcium carbonate derived from algae, plus a small amount of magnesium in the form of magnesium carbonate. Though both of these nutrients are important for health, the forms used in Future Kind Vegan Calcium Supplement are less bioavailable to the body than other forms of calcium and magnesium, such as calcium and magnesium citrate. ( 1 , 4 )
Additionally, Future Kind Vegan Calcium Supplement provides 9% and 38% of the daily value for magnesium and calcium, respectively, so it’s not the best choice for those who need higher supplement levels of these nutrients, such as those with osteoporosis.
Future Kind Vegan Calcium Supplement contains 1666 mg of Aquamin, an algae-derived proprietary blend of trace minerals that may help support bone and joint health—and has also been shown to provide benefits for gut health. ( 21 )
This product is vegan-friendly, third-party tested, and free from major allergens like gluten, soy, and tree nuts, and comes in easy-to-swallow capsules.
At $0.83 per serving, Future Kind Vegan Calcium Supplement is at the higher end of cost for calcium supplements, which is an important consideration for those on a budget.
What customers are saying
Amazon customers report that Future Kind Vegan Calcium Supplement is easy to take and helps support their calcium intake while on a vegan diet.
“Easy to take. I don’t get enough calcium. This helps me a lot,” reported Amazon customer Cindy Lawrence.
“I love that this calcium is sourced from plants. Good brand.”
Jim P., Amazon
However, a few customers don’t think the product is worth the price for the small amount of nutrients it provides per serving.
“Calcium carbonate from red marine algae—vegan, allergen-free, easy to swallow—sounds like a great option, but with only 38% of the RDA of calcium and 9% of magnesium, it costs roughly $365 a year for one serving that offers only a third of the needed calcium,” noted Amazon customer Carol. “This is a good product, and the pills are easy to swallow, but the cost is prohibitive,” she commented.
Specs
| Serving size | Two capsules |
| Servings per container | 30 |
| Price per serving | $0.83 |
| Third-party tested | Yes |
| Calcium per serving | 500 mg |
Our supplement testing methodology
With so many calcium supplements to choose from, narrowing down a quality product that’s effective and safe can be a confusing process. To make supplement shopping easier for you, our team analyzed dozens of calcium supplements using criteria like forms used, quality, effectiveness, safety, and price to find the best calcium supplements on the market. Learn more about our supplement testing methodology here.
We used the following criteria to score each calcium supplement:
Testing criteria
Efficacy—40%
Our team analyzes each supplement, taking into consideration clinical evidence backing its potential health benefits, form of calcium used, dose efficacy, and more.
Here’s what we look at to find the most effective calcium supplements:
- Clinical evidence
- Dose efficacy
- Form
- Synergistic ingredients
- Company claims
Safety and side effects—35%
We make sure that all of the dietary supplements we recommend are generally considered safe to take and are not associated with serious adverse side effects or long-term health concerns.
Here’s what we look for when assessing supplement safety:
- Reported side effects
- Third-party testing
- Potentially harmful ingredients
- Inappropriate doses
- Medication interactions
- Dangerous or inappropriate label claims
Value—20%
Everyone’s working with a different budget, which is why we aim to include supplements that are both effective and affordable.
The factors we look at for this area of testing include:
- Price per serving
- Nutrients per serving
Customer experience—5%
Our team looks at every part of the customer experience, including product satisfaction, side effects, customer support, and long-term health effects.
The factors we consider for this rating include:
- Ease of purchase
- Shipping and returns
- Reported side effects
- Customer support
- Reported effectiveness
Benefits of calcium supplements
Calcium is found in several foods, including dairy products, some vegetables, canned sardines, beans, and seeds. Most people can meet their calcium needs through diet alone. However, some people may need to take in extra calcium from dietary supplements. It’s recommended that people consume 1,000-1,300 mg of calcium every day, depending on age and health factors. ( 1 )
Calcium supplements may particularly benefit people with certain health conditions, such as those that interfere with calcium absorption in the digestive system, bone diseases like osteoporosis, and premenstrual syndrome (PMS). ( 17 )
Can improve calcium status
One of the main benefits of calcium supplements is that they can provide a source of calcium for people who can’t meet their needs for this important mineral through diet alone.
For example, certain health conditions, such as inflammatory bowel disease (IBD) and celiac disease, can damage the intestinal lining, interfering with the body’s ability to absorb nutrients like calcium. Additionally, some people with IBD and other inflammatory conditions take medications like corticosteroids, which also decrease calcium absorption in the gut. ( 22 ) Studies have shown that, when paired with vitamin D, calcium supplementation can prevent bone loss in those with corticosteroid-induced osteoporosis. ( 23 )
This is why people with these and other health conditions that impact calcium absorption need to take supplemental calcium to maintain healthy levels of this important mineral.
In addition to people with gut disorders, people who follow restrictive diets, such as those who follow vegan diets, may require supplemental calcium to meet their daily needs. ( 1 )
May benefit bone health
Calcium makes up a large part of your bone structure, and having low calcium intake can harm your skeletal health and increase your risk of developing low bone density, osteoporosis, and fractures. ( 1 )
Though most people can maintain optimal calcium levels through eating a calcium-rich diet, calcium supplements may benefit people with low bone mineral density, which is a medical term for low levels of minerals in the bones, including calcium. ( 5 )
In a 2019 study that included 1,490 women aged 42 to 52 years, researchers found that women who used calcium supplements experienced less bone mineral density loss in their femurs and lumbar spines over periods of 10 to 12 years. ( 5 )
Some study findings suggest calcium supplements may reduce fracture risk in postmenopausal women. A 2016 study by the National Osteoporosis Foundation found that calcium plus vitamin D supplementation significantly reduced total fracture risk by 15 % and reduced hip fracture risk by 30 % in postmenopausal women. ( 24 )
However, it’s important to note that not all studies have found calcium supplements to be effective for improving bone health or protecting against bone-related conditions. Supplement recommendations for osteoporosis may vary, so it’s best to speak with your healthcare provider about dosing, length of treatment, and product recommendations.
Calcium supplements aren’t appropriate or safe for everyone, so it’s best to consult with your doctor first. ( 25 )
May improve PMS-related symptoms
Some evidence suggests that calcium supplements may be helpful for women who experience
premenstrual syndrome (PMS), a group of symptoms including cramping, abdominal pain, fatigue, and more that occur a few days to two weeks before menstruation and go away within the first few days of menstruation. ( 17 )
Studies suggest that women who experience PMS symptoms have low calcium intake, which could impact calcium levels in the body. Calcium fluctuations may worsen neuromuscular irritability and increase the reactivity of blood vessels, triggering or worsening PMS symptoms. Increasing calcium through supplementation can increase calcium levels, which may prevent or lessen the intensity of PMS symptoms. ( 17 )
A 2020 review of 14 studies found that calcium supplementation in doses ranging from 500-1,200mg daily for two to four months significantly improved the frequency and severity of PMS symptoms like pain, fatigue, water retention, depression, and food cravings. ( 17 )
May protect against preeclampsia
Preeclampsia is a pregnancy complication that’s characterized by high blood pressure and signs of organ damage that usually occurs after the 20th week of pregnancy. ( 26 )
Studies show that taking calcium supplements may help reduce the risk of preeclampsia in healthy and at-risk pregnant women by supporting healthy blood pressure regulation and optimal calcium status.
A 2022 review of 48 studies found that medium-dose and high-dose calcium supplements effectively prevented pre-eclampsia in healthy pregnant women. The medium-dose calcium supplements provided 1.0–1.49 grams (g) of calcium per day, while the high-dose calcium supplements provided at least 1.5 g per day. However, only the higher-dose calcium supplements were effective for reducing preeclampsia in high-risk pregnant women. ( 26 )
More recent studies show that even a low dose of around 500 mg per day can help with preeclampsia prevention. ( 27 )
Because calcium supplements may help reduce preeclampsia risk, the World Health Organization (WHO) recommends that women at high risk for developing this condition and people with low dietary calcium intake, such as those following vegan diets, supplement with 1.5-2 g (1,500-2,000 mg) of calcium per day during pregnancy to prevent this potentially dangerous condition. ( 28 )
Who should take calcium supplements?
You probably don’t need a calcium supplement if you’re a healthy person who follows a diet high in calcium-rich foods like yogurt, beans, seeds, and green leafy vegetables.
However, certain populations, such as those with gastrointestinal conditions like IBD and celiac disease, people with bone conditions like low bone mineral density and osteoporosis, and people who take medications that deplete calcium in the body, may need to take supplements to maintain optimal calcium levels.
People with low calcium intake may also benefit from calcium supplementation.
If you’re unsure whether a calcium supplement is appropriate for your health needs, consider speaking with a doctor or registered dietitian. They can help you decide if a calcium supplement may be the right choice for you and address potential safety concerns.
Potential side effects of calcium supplements
Calcium supplements may be helpful and even necessary for some people, but they’re not appropriate for everyone. In fact, taking calcium supplements when it’s not necessary may increase your risk of developing heart disease.
Studies show that if you take in more calcium than your body needs through dietary supplements, the extra calcium can build up in your arteries, interfering with blood flow and increasing your risk of developing heart disease, other heart-related complications, and even strokes. A 2021 review that included 13 studies found that taking in 1000 mg of supplementary calcium per day significantly increased the risk of heart disease and that calcium supplements increased heart disease risk by about 15% in healthy postmenopausal women. ( 29 )
In addition to heart disease, some research findings suggest that taking high-dose calcium supplements, providing over 2,000 mg per day, may increase the risk of prostate cancer. ( 30 )
High-dose calcium supplementation is also associated with other health concerns, like kidney stones. ( 1 )
Because calcium supplementation has been linked with health concerns, it’s important to only take calcium supplements if you have low dietary calcium intake or a health condition requiring supplemental calcium.
In addition to the safety concerns listed above, taking calcium supplements, especially certain forms of calcium, like calcium carbonate, may lead to digestive symptoms such as gas, bloating, and constipation. Switching to more absorbable forms of calcium, like calcium citrate, can decrease your chances of experiencing these side effects. ( 1 )
FAQs
What is the best form of calcium to take?
There are many forms of calcium, some more absorbable than others. Calcium citrate is a common form that’s more bioavailable to the body and less likely to cause side effects than calcium carbonate. ( 1 )
Which calcium is best for bone density?
What vitamins should not be taken with calcium?
Calcium can interfere with the absorption of minerals like magnesium, zinc, and iron, so calcium supplements should be taken separately from these nutrients. ( 31 )
How much calcium do I need per day?
It’s recommended that adults take between 1,000-1,300 mg of total calcium per day, depending on age and sex. Remember that these recommendations are for total dietary calcium intake, including the calcium in dietary supplements and the calcium found in food. ( 1 )
These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any diseases.
Our experts
Robert Wildman, Ph.D., RD, LD, CISSN, FISSN
Dr. Robert Wildman (“Dr. Rob”) is a globally renowned exercise, fitness, and nutrition expert who speaks around the world on exercise and sport nutrition, and continues to work with professional and elite athletes to achieve their highest level of performance as well as health and fitness. Rob received his Ph.D. from The Ohio State University, earned his MS from Florida State University, and earned his BS from the University of Pittsburgh. He is also a registered and licensed dietitian.
Victoria Burgess, Ph.D., CSCS, CISSN
Victoria Burgess earned her Ph.D. in Health and Human Performance from Concordia University Chicago and holds her NSCA CSCS and Certified Sports Nutritionist (CISSN). She is an adjunct professor in the Human Performance and Nutrition department at Concordia University Chicago & Parker University, where she teaches undergraduate, graduate, and doctoral-level courses.
Jessica Coulon
Jessica is a contributing editor and writer for Fortune Recommends who specializes in fitness, health, nutrition, and science content. Previously, she was an editor for Popular Mechanics and Bicycling, where she covered pro cycling news, wrote how-to guides, and tested all the latest and greatest bike gear. She was also a regular shoe tester and contributor for Runner’s World. You can often find her skiing or riding her mountain bike, and racing with the F1RE female enduro team.
Stephanie Hope
Stephanie Hope has over seven years of experience in product and service journalism, with a focus on sleep and well-being. Not only is she a Certified Sleep Science Coach, but she is also a Certified Stress Management Coach, Longevity Coach, and is working on becoming a Wellness Coach through the Spencer Institute. When she’s not focusing on continuing her education, Stephanie enjoys pilates, strength training, yoga, hiking, and riding her Peloton bike. She lives in a quaint town in New England with her husband and three cats, Ophelia, Norman, and Penelope.
Kelly Uhler
Kelly has a multifaceted background in elder care, health care, and copywriting. She has worked for organizations such as A Place For Mom and Homecare.com, which gave her the opportunity to work closely with families, providing reliable information to help them make informed decisions about their loved one’s health, safety, and quality of life.
Jillian Kubala, RD
Fortune Recommends Nutrition Writer