Calcium
Calcium is the main mineral in bones and teeth. Considered by those who eat little dairy and by older adults.
What it is
An essential mineral central to bone health.
Role in the body
Supports bones and teeth, and muscle and nerve function.
Why people consider it
Considered by those low on dairy and focused on healthy aging.
Food sources
- Dairy
- Small fish
- Tofu
- Leafy greens
Typical labeled usage
Follow the labeled serving; splitting doses may aid absorption.
Recommended amount
Common range300–600 mg / day (to fill gaps)
Split into 1–2 dosesWith meals; avoid large single dosesBest with food
Amounts are common educational ranges based on public reference values and product labels — not individual medical advice. If you have a condition, take medication, or are pregnant or breastfeeding, consult a physician or pharmacist.
When people take it
Commonly with meals.
Evidence summary
Calcium is needed for bone health
Established evidenceIts role as an essential nutrient is established.
Who should exercise caution
Who should exercise caution
- Consult a physician about excess intake or a history of stones
Potential medication interactions
- May affect absorption of some antibiotics and thyroid medication
Possible side effects
- Constipation
- Bloating
Upper-limit guidance
An upper-limit guideline exists; check official references.
Products & brands
Related articles & packs
Monthly packs
References
- Dietary Reference Intakes for Japanese (2020) — Ministry of Health, Labour and Welfare (Japan)
- Dietary Supplement Fact Sheets — NIH Office of Dietary Supplements