BONE HEALTH & STRENGTH

Calcium

Ca — Element #20

also known as Calcium carbonate, Calcium citrate, Calcium phosphate, Calcium gluconate

Calcium is the most abundant mineral in the human body, with 99% stored in bones and teeth as hydroxyapatite. It is essential for skeletal structure, muscle contraction, nerve signal transmission, and blood clotting. Dietary calcium must be maintained throughout life to prevent bone loss and osteoporosis.

Supports bone mineralization and maintenance of bone density across all life stages
Required for normal muscle contraction, including cardiac muscle function
Plays a critical role in nerve impulse transmission and neuromuscular signaling
Necessary for the blood coagulation cascade (cofactor for clotting factors)
Helps regulate intracellular signaling and enzyme activation
May modestly reduce risk of colorectal adenoma recurrence

Active in Ca²⁺ ion.

Tolerable Upper Intake Level (UL): 2,500 mg/day for adults 19–50; 2,000 mg/day for adults 51+

Excessive intake linked to hypercalcemia, kidney stones, and possibly increased cardiovascular risk from supplements

Calcium supplements (carbonate form) reduce absorption of levothyroxine, bisphosphonates, and some antibiotics — separate by at least 2 hours

High calcium intake can inhibit absorption of iron, zinc, and magnesium when taken simultaneously

NIH ODS — Calcium · MedlinePlus — Calcium · NIH ODS — Calcium Consumer Fact Sheet · Britannica — Calcium

Works with

Vitamin D Calcium requires vitamin D for efficient intestinal absorption; supplementing calcium without adequate vitamin D substantially reduces bone-health benefit. Magnesium Calcium and magnesium work together in muscle contraction and relaxation; target dietary ratio is approximately 2:1 Ca:Mg.

You might also explore