The most abundant mineral in the body, found in dairy, leafy greens and fortified foods.
Why it’s used: Needed for the maintenance of normal bones and teeth, and contributes to normal muscle function.
Calcium is the most abundant mineral in the body, and most of it is held in the bones and teeth. Good sources include milk, cheese and other dairy foods, green leafy vegetables such as curly kale and okra, soya drinks with added calcium, bread and anything made with fortified flour, and fish where you eat the bones, such as sardines and pilchards.
Calcium is needed for the maintenance of normal bones and teeth, and contributes to normal muscle function and normal blood clotting.
The two main supplement forms are calcium carbonate and calcium citrate. Carbonate is absorbed best when taken with food, while citrate is absorbed well with or without food, and older people with lower stomach acid tend to absorb it more easily. You may also see calcium lactate, gluconate or phosphate. Calcium is absorbed best in doses of 500mg or less at a time, so larger daily amounts are often split into two. It is commonly paired with vitamin D, which contributes to the normal absorption of calcium.
3 findings behind this ingredient. Hover a card for the detail and the source.
Meta-analysis from the US National Osteoporosis Foundation of eight randomised controlled trials with 30,970 participants. Calcium plus vitamin D significantly reduced the risk of total fractures (RR 0.85) and hip fractures (RR 0.70).
Meta-analysis of 59 randomised controlled trials in people over 50, including 51 supplement trials with 12,257 people. Calcium supplements raised bone mineral density by 0.7–1.8% at all five sites, though the increases did not build over time.
Systematic review and meta-analysis of randomised controlled trials in postmenopausal women. Calcium with vitamin D significantly increased total, lumbar spine, arm and femoral neck bone mineral density and lowered hip fracture incidence (RR 0.86).
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Calcium carbonate is absorbed best when taken with food. Calcium citrate is absorbed well with or without food, and older people with lower stomach acid tend to absorb it more easily. Both count towards the same daily total.
Adults need 700mg of calcium a day, and many people get this from dairy foods, leafy greens, fortified foods and fish with edible bones. The NHS says up to 1,500mg a day from supplements is unlikely to cause any harm.
Vitamin D contributes to the normal absorption of calcium, which is why the two are often combined. UK advice is for everyone to consider 10 micrograms of vitamin D a day in autumn and winter, whether or not you also take calcium.
Information only, not medical advice. If you take medication, are pregnant or breastfeeding, speak to your GP or pharmacist first.
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