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Calcium and calcium supplements: Achieving the right balance
If your diet is light on calcium, calcium supplements can help you meet the new daily recommendations. Get the scoop on choosing a calcium supplement.
By Mayo Clinic staffCalcium is important for optimal bone health throughout your life. The Institute of Medicine recently updated the recommended daily allowance (RDA) for calcium and vitamin D. Does your diet deliver?
Although diet is the best way to get calcium, calcium supplements are an option if your diet falls short. Before you consider calcium supplements, though, be sure you understand how much calcium you need, the pros and cons of calcium supplements, and which type of calcium supplement to choose.
The benefits of calcium
Your body needs calcium to build and maintain strong bones. If your body lacks sufficient calcium over many years, you could face health problems related to weaker bones:
- Children may not reach their full potential adult height.
- Adults may have more bone fractures.
- The risk of osteoporosis increases.
Some research studies have suggested that calcium, along with vitamin D, may have benefits beyond bone health, perhaps protecting against cancer, diabetes and high blood pressure. But definitive evidence about such health benefits is lacking.
Calcium requirements
How much calcium you need depends on your age and sex. Note that the upper limit in the chart represents the safe boundary — it's not how much you should aim to get. If you exceed the upper limit, you increase your risk of health problems related to excessive calcium.
| Recommended Dietary Allowance (RDA) for calcium for adults | ||
|---|---|---|
| Men, age in years | RDA each day, in milligrams (mg) | Upper limit each day, in milligrams (mg) |
| 19-50 | 1,000 | 2,500 |
| 51-70 | 1,000 | 2,000 |
| 71 and older | 1,200 | 2,000 |
| Women, age in years | ||
| 19-50 | 1,000 | 2,500 |
| 51 and older | 1,200 | 2,000 |
| Pregnant women, age in years | ||
| 19-50 | 1,000 | 2,500 |
| Breast-feeding women, age in years | ||
| 19-50 | 1,000 | 2,500 |
Source: Institute of Medicine, 2010
Calcium and diet
Your body doesn't produce calcium, so you must get it through other sources. Calcium can be found in a variety of foods, including:
- Dairy products, such as cheese, milk and yogurt
- Dark green leafy vegetables, such as broccoli and kale
- Fish with soft bones that you can eat, such as sardines and canned salmon
- Calcium-fortified foods and beverages, such as soy products, cereal and fruit juices
In general, one serving of each of these calcium-rich foods provides about 300 to 400 milligrams (mg) of calcium, or about one-third of the RDA.
Even if you eat a healthy, balanced diet, you may find it difficult to get enough calcium if you:
- Follow a vegan diet
- Have lactose intolerance, because you may limit dairy products
- Consume large amounts of protein or sodium, which can cause your body to excrete calcium
- Have osteoporosis
- Have osteopenia
- Are receiving long-term treatment with corticosteroids
- Have certain bowel or digestive diseases that decrease your ability to absorb calcium, such as inflammatory bowel disease and celiac disease
In these situations, calcium supplements may help you meet your calcium requirements.
Types of calcium supplements
With the wide range of calcium supplements available in different doses, preparations and combinations, choosing one can be confusing. What's best for you depends largely on your needs and preferences, including any medical conditions you have or medications you take. There's not one best type of calcium supplement for everyone.
The mineral calcium — often referred to as elemental calcium — exists naturally along with other substances, called compounds. Several different kinds of calcium compounds are used in calcium supplements. Each compound contains varying amounts of elemental calcium. Common calcium supplements may be labeled as:
- Calcium carbonate (40 percent elemental calcium)
- Calcium citrate (21 percent elemental calcium)
- Calcium gluconate (9 percent elemental calcium)
- Calcium lactate (13 percent elemental calcium)
In addition, some calcium supplements are combined with vitamins and other minerals. For instance, some calcium supplements may also contain vitamin D or magnesium. Check the ingredient list to see which form of calcium your calcium supplement is and what other nutrients it may contain. This information is important if you have any health or dietary concerns.
Next page(1 of 2)
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- Calcium and vitamin D: Important at every age. National Institutes of Health. http://www.niams.nih.gov/Health_Info/Bone/Bone_Health/Nutrition/default.asp. Accessed Nov. 11, 2010.
- Zeratsky KA (expert opinion). Mayo Clinic, Rochester, Minn. Dec. 7, 2010.
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