Calcium is the body’s most abundant mineral, and it’s essential for the development and strengthening of bones and teeth, muscle contraction and relaxation, and blood clotting , says Melissa Prest, D. C. N., R. D. N. , a spokesperson for the Academy of Nutrition plus Dietetics. It’s recommended that adults under 70 consume 1, 000 milligrams (mg) daily, according to the particular National Institutes of Health (NIH) , which is best achieved through diet in foods like milk, cheese, and yogurt, and non-dairy alternatives like kale, broccoli, and fortified juices and tofu. If you eat dairy-free , though, or have been diagnosed with a deficiency by your doctor, then taking a calcium supplement may be a good idea.
“There are many health conditions that may predispose someone to have a calcium deficiency, ” Prest says. Some of those include eating disorders , mercury exposure, lack associated with parathyroid hormone, kidney failure, celiac disease, Crohn’s illness , inflammatory bowel condition, vitamin D insufficiency, and prolonged use of laxatives or chemotherapy drugs. “People who eat high amounts of protein or sodium may also need to supplement calcium because a high intake of either increases calcium excretion, ” she adds.
Supplements contain different types of calcium—most commonly calcium mineral carbonate plus calcium citrate. Calcium carbonate has in order to be taken with food, as it relies on stomach acid to absorb and can otherwise cause nausea and bloating. Calcium citrate, on the other hand, is more easily absorbed and doesn’t require meals to take.
How we chose the best calcium supplements
We gathered expert input from Melissa Prest, Deb. C. And., R. M. N. plus Caroline West Passerrello, M. S., R. D. In., L. Deb. N. , both of whom are usually spokespeople for the Academy of Nutrition and Dietetics, and relied on the registries associated with supplements vetted by the United States Pharmacopeial Convention (USP) and the particular National Sanitation Foundation (NSF) .
Our top picks
Keep scrolling with regard to the greatest calcium supplements that are third-party tested, USP-certified, or NSF-certified.