When it comes to getting enough calcium, what dietary habit comes to mind for you? For many people, it’s drinking milk. (That “Got Milk?” campaign really embedded itself into the psyche of a whole generation.)
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.
Related: 6 High-Calcium Drinks To Support Bone Health That Aren't Milk
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.
Especially considering that bone density starts decreasing as early as our 40s, it’s important to prioritize getting enough calcium, a key nutrient for bone health. If you don’t think you’re getting enough, you may be wondering if taking a calcium supplement can help. Before you decide to add a calcium supplement to your diet, it’s helpful to know if it’s actually beneficial. Otherwise, you could be wasting your money and also potentially experiencing unwanted side effects for no reason.
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.
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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.
“Our calcium needs go up in later life,” Dr Henderson tells Parade. He explains that for women, lower estrogen levels after menopause speed up bone loss, which is why calcium needs increase at that time. He adds that for both women and men, the gut naturally becomes less efficient at absorbing calcium as we age, so we need more coming in to maintain our bone health.
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.
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“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?
If you are lactose intolerant or know you don’t eat enough calcium-rich foods, you may be wondering if you should take a calcium supplement. After all, the whole point of supplements is to fill in any nutrient gaps from one’s diet.
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.
Scientific research shows that taking a calcium supplement can be beneficial. Dr. Henderson points to a large analysis of 29 clinical trials in nearly 64,000 people, which found that calcium, especially paired with vitamin D, modestly lowers the risk of fracture.
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.
“The benefit, if any, appears to mainly help people who had low calcium intake to begin with, so if you're already getting enough from food, a supplement is unlikely to add much,” he says.
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.
If you decide that you do want to take a calcium supplement, it’s important to consider the type of calcium found in different options. “There are two forms of calcium supplements: calcium carbonate and calcium citrate,” Dr. Solomon explains, adding that the dose for either one should not exceed 600 milligrams. If you need to take more than this, you can split it up into two doses.
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.
When shopping for a calcium supplement, Dr. Henderson suggests looking at the “elemental calcium” number on the label. “That’s the amount your body actually uses, not the larger total-compound weight,” he adds. For calcium carbonate, look for an elemental calcium of at least 40%. For calcium citrate, look for one that’s at least 21%.
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.
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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.
“Research shows that calcium reduces the water content of stool, which changes stool consistency. In clinical trials, gastrointestinal side effects like constipation, cramping and bloating are more common in people taking calcium supplements,” Dr. Henderson says.
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.
To help minimize constipation, Dr. Henderson says to make sure you’re drinking plenty of water and make sure your calcium supplement is less than 600 milligrams.
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.
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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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