Calcium: what it does and why you should care
Calcium isn’t just about bones. Your muscles, nerves, and heart rely on it every day. Most adults need a steady supply from food or supplements to keep bones strong and body systems working. If you want clear, practical tips—how much to take, the best foods, and when supplements help—you’re in the right place.
How to get enough calcium
Eat calcium-rich foods first. Dairy like milk, yogurt, and cheese are the easiest sources. If you don’t eat dairy, choose fortified plant milks, tofu made with calcium sulfate, canned salmon (with bones), leafy greens like kale, and fortified cereals. A quick plan: aim for three servings of dairy or fortified alternatives a day and add a small portion of greens, nuts, or fish.
Daily targets to keep in mind: kids and teens need more as bones grow (about 1,300 mg for 9–18). Most adults 19–50 need about 1,000 mg. Women over 50 and everyone over 70 typically need 1,200 mg. Pregnant or breastfeeding adults usually follow the same adult targets, but check with your clinician if you have special needs.
Supplements: what to know
Supplements can fill gaps but aren’t always necessary. If you’re older, vegan, lactose intolerant, or on medications that reduce bone density (like long-term steroids), supplements make sense. Two common forms: calcium carbonate and calcium citrate. Carbonate has more elemental calcium and works best with food. Citrate is gentler on the stomach and absorbs well on an empty stomach—good for people with low stomach acid.
Don’t swallow huge doses at once. Your body absorbs calcium best in smaller amounts—aim for 500 mg or less per dose. Total intake from food plus pills shouldn’t usually exceed 2,500 mg a day for most adults. Too much calcium can cause constipation, nausea, and raise the risk of kidney stones or high blood calcium.
Watch drug interactions. Take calcium at a different time from iron supplements, many antibiotics (like tetracyclines or fluoroquinolones), and thyroid medicine—spacing them by 2–4 hours cuts interaction risk. If you’re on osteoporosis drugs or other prescription treatments, ask your doctor how calcium fits into your plan.
Final practical checks: get vitamin D too—it helps your body absorb calcium (a common dose is 600–800 IU daily for many adults, but check with your provider). If you’re unsure about how much you need, a simple diet check or a quick blood test can help you decide whether supplements are necessary. Small daily changes—adding a calcium-rich snack or switching to a fortified milk—often beat big supplement routines.
