Calcium is among the most abundant minerals in the body. While it is well known that calcium is a major component of bones and teeth, it is a key component in the structural integrity of the connective tissues and vasculature. Calcium is vital as a neurotransmitter for enabling muscular contraction and facilitating messaging through the nervous system. It also plays a role in the endocrine system.
While I always recommend everyone get their nutrients primarily from good dietary practices, calcium is widely available in supplement form for those who might need a bit more in certain circumstances.
When choosing a calcium supplement it is important to know the type and quality of the product. Firstly, many generic calcium products are derived from a cheap form of calcium carbonate which is not bioavailable to the body. These supplements are a waste of money as they are doing virtually nothing for the body. With this in mind, always seek out calcium supplements that are derived from actual foods, not rocks.
The second thing to consider with a calcium supplement is that calcium is best not taken alone. Calcium works in concert with a number of other nutrients, including vitamin D, vitamin K2, and magnesium as well as many trace minerals such as strontium, boron, vanadium, as well as phosphorus. Calcium needs these other nutrients in adequate levels in order to facilitate its proper absorption and function in the body. Calcium is most abundantly stored in the bones and teeth, being extracted and moved where needed. When taken as a supplement in isolation, it can end up being deposited excessively in other areas, such as the circulatory system, which can cause serious complications over time. For this reason, it is best not to take a calcium supplement, but rather to take a complete bone support formula which will have all of the other co-factors present.
It is also best to take no more than 500mg of calcium at a time for best absorption. When doing higher amounts, divide the doses throughout the day to optimize availability and avoid any potential complications.
As with most vitamins and minerals, calcium can interfere with certain medications. It is always best to check in with your doctor before supplementing if you are taking any medications.
Common Types of Calcium
Calcium Ascorbate:
Calcium Ascorbate is a chelated form of calcium which is bound with ascorbic acid. Although it does contain calcium, it is actually considered a form of vitamin C and is used in that capacity as a supplement. Due to the presence of calcium acting as a buffer, it is gentler on the stomach than some other forms of vitamin C and is a good choice for those who have trouble with more acidic forms.
Calcium Carbonate:
Calcium Carbonate is an inorganic form of calcium which is bound with carbon. This form is not very bioavailable and is perhaps most useful as an acid buffer. It can be used safely for calcium deficiency but it is important to make sure it is sourced from foods, as the cheap varieties are essentially equivalent to eating rocks.
Calcium Citrate:
Calcium Citrate is a chelated form of calcium which is bound with citric acid. It is a readily bioavailable form of calcium that is beneficial for supporting healthy calcium levels. It is gentler on the body and potentially more useful than calcium carbonate.
Calcium Gluconate:
Calcium Gluconate is a form of calcium which is bound with gluconic acid. It is often used clinically as an intravenous remedy for calcium deficiency, and also for treating magnesium toxicity and to lower excessive potassium levels.
Calcium Microcrystalline Hydroxyapatite:
Calcium Microcrystalline Hydroxyapatite (MCHC) is widely considered to be the most beneficial form of calcium to take as a supplement. It is a natural form of calcium as found in bone material which includes co-factors such as growth factors, peptides, mucopolysaccharides, and micronutrients which make it a more complete and useful form of calcium.
Calcium Lactate:
Calcium Lactate is a fermented form of calcium which bound with lactic acid. It is a readily bioavailable form of calcium, but is somewhat less concentrated than some other forms of calcium. For this reason, it is readily absorbed but may require higher doses to gain adequate benefits.
Calcium Sulfate:
Calcium Sulfate is an inorganic form of calcium which is commonly known as gypsum salt. It is used as a soil conditioner, a food additive, and in manufacturing. It is not ideal for use as a supplement.
How Much Calcium to Take
It is generally recommended for adults to get in around 1,000mg of calcium daily for maintaining health and function. This can increase slightly during certain circumstances such as pregnancy or when recovering from injuries.
Again, when supplementing with calcium it is best to take no more than 500mg at a time. Spread doses throughout the day for larger amounts.
Common Foods Containing Calcium
Dairy (milk, yogurt, cheese, etc)
Canned fish w/ bones (sardines, salmon, etc.)
Cruciferous vegetables (broccoli, kale, cabbage, etc.)
Dark green, leafy vegetables
Beans and legumes
Almonds
Winter squash
Eggs
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