Calcium

About Calcium

Essential for bone structure, muscle contraction, nerve signaling, and blood clotting. Calcium citrate is better absorbed than calcium carbonate and can be taken without food, while carbonate requires stomach acid and should be taken with meals. Absorption efficiency drops significantly above 500 mg per dose—split doses are recommended. Excessive supplementation without adequate vitamin D and K2 may contribute to arterial calcification.

What Calcium supports

• 🦴Builds strong bones and teeth
• 💪Enables muscle contraction
• ❤️Regulates heart rhythm

How much Calcium to take

Clinical studies typically use 200–600 mg of Calcium. Supplemental range; absorption drops sharply above 500mg/dose. Most adults get 700-900mg from food.

RDA

1000 mg

Upper limit (UL)

2500 mg

Effective range

200–600 mg

Forms of Calcium compared

• Calcium bisglycinatePremium
  Chelated calcium; best-tolerated and well-absorbed.
• Calcium citratePremium
  Absorbed without stomach acid — works on an empty stomach.
• Calcium malatePremium
  Combined with malic acid for improved bioavailability.
• Calcium hydroxyapatiteStandard
  Bone-derived; mineral matrix retained.
• AquaMin (algae-derived)Budget
  Multi-mineral algae source; absorption similar to citrate.
• Calcium lactateBudget
  Balanced absorption, fewer GI effects than carbonate.
• Calcium phosphateBudget
  Naturally found in dairy; moderate absorption.
• Calcium carbonateBudget
  Requires stomach acid to absorb
• Calcium gluconateBudget
  Low elemental calcium (~9%) — needs many capsules to hit a therapeutic dose.
• Coral calciumBudget
  Calcium carbonate from coral with trace minerals — bioavailability similar to standard carbonate; requires stomach acid. Superior-absorption claims are not well supported.

Clinical evidence

Strong clinical evidence. Large trials confirm bone density benefits; absorption drops above 500mg/dose, best paired with vitamin D and K2