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Calcium
How You May Benefit:
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Improve cardiovascular health
Promote healthy cholesterol levels to possibly help control blood pressure
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Enhance muscle recovery
Maintain healthy nerve impulses necessary for strong muscular contractions
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Reduce cramping
Help prevent or reduce the occurrence of muscle cramps
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Improve joint health
Support strong, healthy bones—especially important in the fight against osteoporosis
Overview
Calcium is the most abundant mineral in the human body. While celebrated for its role in the development and maintenance of strong, healthy bones and the fight against osteoporosis, it also supports other vital functions, including proper muscle contractions, a healthy heartbeat, and good cholesterol levels.
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Amount: Between 500 and 1,500 mg per day is best for increased bone-mineral density.
Best Form: Calcium citrate has been shown to be more readily absorbable than other forms of calcium, such as calcium carbonate, which is more commonly found in vitamin/mineral formulas.
Timing: For best absorption, calcium should be taken three times a day with meals, trying to ensure one dose is taken last thing before going to bed.
Word to the wise: Proper calcium-to-magnesium ratio is important to our body's mineral balance and to prevent over-calcification. So when supplementing with calcium, magnesium should be added in a ratio of 1:2. For example, if supplementing with 1,000 mg of calcium, you should also take 500 mg of magnesium for proper mineral balance.
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In addition to its well-known ability to support strong, healthy bones, calcium plays an important role in nerve impulses, which trigger muscle contractions, and maintaining a positive mineral/electrolyte balance, which helps prevent muscle cramping.
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Safety Information
Safety:
Individuals with kidney stones or a past history of them should consult their physicians before supplementing with calcium.
People with hyperparathyroidism or kidney disease should consult a health-care professional before supplementing with calcium.
Known Drug Interactions:
Calcium may lower the effectiveness of some antibiotics because they compete for absorption.
Toxicity:
High amounts (over 2,500 mg per day) may lead to constipation, bloating, or very mild gas.
Bans and Restrictions:
None reported.
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References
Avioli, L.V., "Calcium and Osteoporosis," Annu Rev Nutr 4 (1984) : 471-91.
Dawson-Hughes, B., et al., "A Controlled Trial of the Effect of Calcium Supplementation on Bone Density in Postmenopausal Women," N Engl J Med 323.13 (1990) : 878-83.
Lloyd, T., et al., "Calcium Supplementation and Bone Mineral Density in Adolescent Girls," JAMA 270.7 (1993) : 841-4.
Redmon, G., Minerals: What Your Body Really Needs and Why (Avery Pub Group, Garden City Park, NY, 1999) : 53-9.
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