Cow’s milk indeed is one of the top dietary sources of calcium. As a kid, maybe you were required to have a glass of milk at dinner. But there’s a good chance it isn’t something you regularly drink now. This may be one reason why an estimated 42% of U.S. adults don’t get enough calcium.
Milk certainly isn’t the only way to get calcium through diet. Dr. Eric Henderson, MD, an orthopedic oncology surgeon with Dartmouth Health, says that other good sources of calcium besides dairy products include fortified plant milks and cereals, salmon, sardines, tofu and leafy greens.
With this in mind, we asked an orthopedic surgeon and a family practice doctor when (if ever) taking a calcium supplement can be beneficial and what to keep in mind when buying one.
Calcium needs change during adulthood. The recommended daily requirement is 1,000 milligrams of calcium a day for adults between the ages of 19 and 50, and 1,200 milligrams for women between the ages of 51 and 70, as well as for all adults 71 or older.
As with any nutrient or vitamin, the best way to get enough calcium is through diet. Dr. Lori Solomon, MD, MPH, the chair of family and community medicine at New York Medical College, gives some examples of how to do this, saying that an eight-ounce glass of milk, fortified almond or soy milk, or yogurt has about 300 milligrams of calcium, while one ounce of cheese has about 250 milligrams.
“Getting calcium from food also delivers other bone-friendly nutrients, and unlike supplements, it hasn’t been tied to the possible heart concerns some studies have raised,” Dr. Henderson adds, highlighting a scientific study showing that calcium supplements are associated with an increased risk of heart attacks.
Are There Benefits To Taking a Calcium Supplement?
Both doctors say that taking a calcium supplement can be helpful if you know you aren’t getting enough calcium from your diet. Dr. Solomon adds that taking a calcium supplement is also advised for people with osteoporosis and people who have had a gastric bypass surgery.
However, he highlights another, more recent and larger analysis of 69 clinical trials in over 150,000 people, most of whom were at low fracture risk, that found little to no clinically meaningful benefit from calcium, vitamin D or combined supplementation.
What about the research mentioned earlier that a calcium supplement increases the risk of heart attacks? Since there is conflicting evidence about this, it’s best to talk to your healthcare provider before starting a calcium supplement to discuss this potential risk, especially if you are already at an increased risk for any cardiovascular events.
Calcium carbonate needs to be taken with food for maximal absorption, while calcium citrate can be taken with or without food. “Many supplements also contain vitamin D, which helps with absorption,” Dr. Solomon says.
To ensure that the supplement you’re buying has been tested for purity and dosage, Dr. Henderson emphasizes choosing one with a “USP verified” label, which means it has been tested by a third-party for safety and quality.
Side Effects To Be Aware Of
While calcium supplements are generally considered safe, both doctors say that one common side effect many people experience is constipation.
Dr. Solomon adds that calcium carbonate is more likely to cause constipation than calcium citrate, so if you are prone to constipation, try taking a calcium citrate supplement instead of a calcium carbonate one.
Remember, it’s best to get vitamins and nutrients, including calcium, through what you eat and drink. But if you know you’re falling short, a calcium supplement can be a great way to fill in the gaps. Consistently getting enough calcium is important for maintaining strong bones as we age. Whether it’s through diet or a combination of diet and supplementation, find a routine that works for you.
Related: Here’s Exactly What Happens to Your Blood Pressure When You Eat Yogurt
Sources
Calcium. National Institutes of Health.Yu, Z., Li, Y., Ba, D. M., et al. (2024). Trends in Calcium Intake among the US Population: Results from the NHANES (1999-2018). Nutrients. 16(5):726.Dr. Eric Henderson, MD, orthopedic oncology surgeon with Dartmouth Health.LeBoff, M. S., Greenspan, S. L., Insogna, K. L., et al. (2022). The clinician’s guide to prevention and treatment of osteoporosis.Osteoporosis International. 33(10):2049-2102.Dr. Lori Solomon, MD, MPH, chair of family and community medicine at New York Medical College.Bolland, M. J., Avenell, A., Baron, J. A., et al. (2010). Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ. doi: 10.1136/bmj.c3691. Tang, B. M. P., Eslick, G. D., Nowson, G., et al. (2007). Use of calcium or calcium in combination with vitamin D supplementation to prevent fractures and bone loss in people aged 50 years and older: a meta-analysis. Lancet. 370(9588):657-66.Lewis, J. R., Zhu, K. and Prince, R. L. (2012). Adverse events from calcium supplementation: relationship to errors in myocardial infarction self-reporting in randomized controlled trials of calcium supplementation. Journal of Bone and Mineral Research. 27(3):719-22.Calcium supplements: A risk factor for heart attack? Mayo Clinic.Calcium and calcium supplements: Achieving the right balance. Mayo Clinic.Jackson, R. D., LaCroix, A. Z., Gass, M., et al. (2006). Calcium plus Vitamin D Supplementation and the Risk of Fractures.New England Journal of Medicine. 354(7):669-683.Hence then, the article about do calcium supplements actually do anything an orthopedic surgeon weighs in was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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