The Best Calcium Supplements to Boost Your Mineral Intake
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Most of us already know that calcium is needed for strong bones—just remember those “Got Milk?” commercials that aired in the 90’s. But did you know that calcium also serves many other purposes? It’s not only important for bone health but also, according to Harvard’s T.H. Chan School of Public Health, involved in processes our bodies perform on a daily basis, including blood clotting, muscle contraction and heart rhythm regulation. There are other nutrients that calcium works well alongside in order to support bone health, including magnesium, Vitamin D and Vitamin K.
Adding a calcium supplement to your daily routine is especially beneficial for those who don’t get their daily recommended dose of calcium, as well as those seeking to bolster their overall health and bodily functions. This may include post menopausal women, those who consume vegan diets and those diagnosed with osteoporosis. In this review, we’ll go over different types of supplements—including those in pill, powder and chewable gummy forms—and help you decide which suits you best.
This information is meant to be educational, be sure to talk to a medical provider or healthcare professional about your individual needs and appropriate dosages before adding a supplement to your routine.
Our Picks for the Best Calcium Supplements:
- Best Calcium Supplement for Women Over 50: Transparent Labs Grass-Fed Casein Protein
- Best Keto-Friendly Calcium Supplement: Key Nutrients Key Keto
- Best Calcium Supplement for Osteoporosis: New Chapter Bone Strength Take Care Slim Tabs
- Best Calcium Supplement for Women: Country Life Target-Mins Calcium Magnesium Potassium Tablets
- Best Calcium Supplement for Men: Solaray Calcium Citrate
- Best Calcium and Vitamin D Supplement: Swisse Ultiboost Calcium + Vitamin D
- Best Calcium and Magnesium Supplement: NOW Foods Calcium and Magnesium Tablets
- Best Calcium Supplement for Pregnancy: Catalo Naturals Vegetarian Prenatal Algae Calcium
- Best Calcium Supplement for Seniors: 21st Century Calcium Magnesium Zinc + D3 Tablets
- Best Calcium Gummy: VitaFusion Calcium Gummy Vitamins
Best Calcium Supplement for Women Over 50: Transparent Labs Grass-Fed Casein Protein
Transparent Labs
Key info:
- Serving size: One scoop (35 grams)
- Serving size per container: 30
- Calcium per serving: 727 milligrams
- Daily value percent: 60 percent
- Form: Powder
- Other key ingredients: Casein protein
- Certifications: Good Manufacturing Practices certified (cGMP)
This protein powder offers a great source of protein at 25 grams per serving in addition to the 60 percent daily value percent of calcium it provides. Casein protein is a slow digesting protein that helps with muscle growth and recovery, thanks to the fact that it helps the body better absorb protein. Casein is created from 100 percent grass-fed cow’s milk and provides Omega-3 fatty acids, including alpha linoleic acid (ALA), which has been shown to have a positive effect on heart health and may support a healthy blood pressure and triglyceride levels. This product comes in two flavors: Vanilla and Chocolate and is sweetened naturally with stevia. This Grass-Fed Casein Protein doesn’t contain added artificial sweeteners, preservatives or coloring.
Several users note that the chocolate flavor is good and that the product mixes very well.
Related Post: The Best Multivitamins for Women Over 50
Pros:
- 25 grams of protein per serving from 100 percent grass-fed cows, as well as 60 percent of your daily requirement of calcium
- No artificial sweeteners, coloring or preservatives
- Micellar casein is a slow digesting protein that is easy on the stomach and releases amino acids for muscle growth and recovery for up to eight hours
Cons:
- While this does offer a decent dose of calcium, it lacks any additional nutrients that may help with absorption of calcium as this is mainly a casein protein product
Best Keto-Friendly Calcium Supplement: Key Nutrients Key Keto
Key Nutrients
Key info:
- Serving size: One scoop (13.6 grams)
- Serving size per container: 15
- Calcium per serving: 575 milligrams
- Daily value percent: 45 percent
- Form: Powder
- Other key ingredients: Sodium Beta-Hydroxybutyrate, Magnesium Beta-Hydroxybutyrate (both help provide energy when your carb intake or blood sugar is low)
- Certifications: cGMP, third-party tested, non-GMO, 100 percent vegan
This product was formulated for those on a ketogenic diet. Keto diets focus on high fat intake, moderate protein and very low carbohydrate consumption. Your body naturally seeks carbohydrate sources as its main energy source, but during a ketogenic diet, ketone bodies become your primary energy source. Your liver breaks down fatty acids and converts them into ketone bodies. Many people state that they experience less of an appetite and cognitive benefits when running off ketones.
Key Keto provides additional ketones in the form of beta-hydroxybutyrate combined with calcium, sodium and magnesium. Exogenous ketones are ones that are created outside of your own body. They are thought to have the same benefits as the ones that are created in your liver during ketosis. This supplement is a solid choice for those who follow the keto diet and want the benefits of some extra calcium and magnesium. Key Nutrients offers Key Keto in two different flavors: Lemon Lime Sherbet and Strawberry Lemonade. Several reviewers note that the Strawberry Lemonade tastes great and lacks the bitter flavor that is sometimes present when consuming keto-friendly food/beverages.
Related Post: The Best Keto Pills and Supplements
Pros:
- Great keto friendly option for a calcium supplement that also includes exogenous ketones
- Zero sugar as this is important for those on a ketogenic diet
- Third-party tested to ensure quality and amount of ingredients
Cons:
- Will have to re-purchase frequently as the container is only a 15 day supply
Best Calcium Supplement for Osteoporosis: New Chapter Bone Strength Take Care Slim Tabs
New Chapter
Key info:
- Serving size: Three tablets
- Serving size per container: 20, 40 or 60
- Calcium per serving: 905 milligrams
- Daily value percent: 70 percent
- Form: Tablets
- Other key ingredients: Magnesium, Vitamin D3, Vitamin K1, Vitamin K2
- Certifications: USDA Organic, Certified NSF Gluten-Free
New Chapter’s Bone Strength Take Care tabs take an interesting approach to calcium supplementation as the product is actually derived from a red marine algae off the coast of Iceland. This product also includes over 70 trace minerals for a more holistic bone nourishment approach. This product also contains magnesium, Vitamin D3 and Vitamin K2, which eliminates the need to purchase these extra vitamins separately. Vitamin D3 helps your body absorb calcium more effectively, while Vitamin K2 helps guide calcium to where it is needed in your body. Many reviewers mention that the pills are on the smaller side and easy to swallow with no aftertaste.
Pros:
- Includes Vitamin D3 and Vitamin K2 to help maximize calcium absorption
- Red marine algae calcium complex also contains magnesium as well as over 70 other trace minerals
- Features organic plant calcium
Cons:
- Magnesium dosage is low
- Although it is certified to be organic and gluten free, there is no third-party testing for the ingredient amount and potency
Best Calcium Supplement for Women: Country Life Target-Mins Calcium Magnesium Potassium Tablets
Country Life
Key info:
- Serving size: Two tablets
- Serving size per container: 45, 90 or 180
- Calcium per serving: 500 milligrams
- Daily value percent: 38 percent
- Form: Tablets
- Other key ingredients: Magnesium, phosphorus and potassium
- Certifications: NSF Non-GMO, Certified Gluten-Free by GFCO.org, Certified Vegan by the AVA
Country Life Target-Mins Calcium Magnesium Potassium tablets contain a simple formula consisting of only three ingredients: calcium, magnesium and phosphorus. This simple combo is helpful if these are the only nutrients you’re looking to add to your diet. However, if you’re looking for anything extra, like other vitamins, you will need to purchase those separately. This supplement is produced in an NSF-GMP compliant and USDA Organic certified manufacturing facility, but there’s no third party testing as far as the actual potency of the ingredients goes.
Pros:
- Offers a 2:1 ratio of calcium-to-phosphorus to support greater utilization
- Does not contain any preservatives, artificial colors, flavors or sweeteners
- Magnesium was added to the formula to promote cardiovascular health
Cons:
- Third-party testing not offered for testing potency of ingredients
Best Calcium Supplement for Men: Solaray Calcium Citrate
Solaray
Key info:
- Serving size: Four vegetable capsules
- Serving size per container: 30 or 60
- Calcium per serving: 1,000 milligrams
- Daily value percent: 77 percent
- Form: Capsules
- Other key ingredients: Watercress leaf, dandelion root, parsley leaf
- Certifications: Vegan, third-party tested for purity and potency
This is a no frills supplement that offers up calcium as its only main ingredient. Calcium citrate is a calcium that is bonded with natural citric acid. This not only helps enhance absorption but is also easier to digest. There is an additional herbal base that consists of watercress, dandelion and parsley. Watercress leaf contains Vitamin C for an immunity boost and Vitamin K for bone health. Dandelion root and parsley are also good sources of Vitamin K as well.
Pros:
- Calcium is bonded with natural citric acid for enhanced absorption and utilization
- Calcium citrate is easier to digest and ideal with those with stomach issues
- Herbal base of watercress leaf, dandelion root and parsley for additional nutritive support
Cons:
- Unknown dosages of watercress leaf, dandelion root and parsley
Best Calcium and Vitamin D Supplement: Swisse Ultiboost Calcium + Vitamin D
Swisse
Key info:
- Serving size: Three tablets
- Serving size per container: 83
- Calcium per serving: 1,020 milligrams
- Daily value percent: 78 percent
- Form: Tablets
- Other key ingredients: Vitamin D3
- Certifications: None
This supplement combines a blend of calcium citrate and calcium carbonate as well as Vitamin D3. Not only can Vitamin D3 promote absorption and delivery of calcium in the body, but it also has additional health benefits such as decreasing chances of heart disease and multiple sclerosis, as well as overall support for the immune system.
Pros:
- Contains Vitamin D3, which promotes absorption and delivery of calcium
- Calcium citrate is easier to digest than other forms of calcium
- Included Vitamin D3 is good for those who are not getting enough sunlight
Cons:
- No third-party testing or certifications
Best Calcium and Magnesium Supplement: NOW Foods Calcium and Magnesium Tablets
NOW Foods
Key info:
- Serving size: Two tablets
- Serving size per container: 50 or 125
- Calcium per serving: 1,000 milligrams
- Daily value percent: 77 percent
- Form: Tablets
- Other key ingredients: Magnesium
- Certifications: National Products Association GMP certified
NOW Foods Calcium & Magnesium tablets have a 2:1 ratio of calcium (1,000 milligrams) to magnesium (500 milligrams). Magnesium is necessary for neural, muscular and blood vessel function, as well as bone health. Every aspect of this supplement's manufacturing is strictly monitored, including lab testing for potency and product formulation. Many reviewers mention noticing improved mood and sleep after taking this supplement.
Pros:
- 2:1 ratio of calcium to magnesium
- NPA A-rated GMP certified
- Contains calcium ascorbate for easier digestion
Cons:
- Pills are on the larger side
Best Calcium Supplement for Pregnancy: Catalo Naturals Vegetarian Prenatal Algae Calcium
Catalo Naturals
Key info:
- Serving size: Three tablets
- Serving size per container: 20
- Calcium per serving: 720 milligrams
- Daily value percent: 55 percent
- Form: Tablets
- Other key ingredients: Vitamin C, magnesium and sodium
- Certifications: cGMP, third-party tested
Catalo Naturals Vegetarian Prenatal Algae Calcium is branded as part of a prenatal line for expecting mothers or those who are breastfeeding. The calcium is derived from red algae, which provides a benefit of including magnesium and 72 other minerals and trace elements. This prenatal algae calcium supplement is a good source of Vitamin C, which is important for the immune systems of both mother and baby. Several reviewers appreciate that the pills aren’t too big and also mention noticing healthier hair and nails while taking this supplement.
Pros:
- Contains red algae calcium which is rich in calcium, magnesium and 72 other minerals and trace elements
- Contains Vitamin C from acerola cherry, which helps absorption of iron (important for pregnant women) as well as support immunity
- No artificial flavors, colors or preservatives
Cons:
- Not a one stop shop prenatal supplement; must take in conjunction with supplementation recommended by your doctor
- One bottle is only 20 servings
Best Calcium Supplement for Seniors: 21st Century Calcium Magnesium Zinc + D3 Tablets
21st Century
Key info:
- Serving size: Three tablets
- Serving size per container: 30
- Calcium per serving: 1,000 milligrams
- Daily value percent: 77 percent
- Form: Tablets
- Other key ingredients: Vitamin D3, magnesium and zinc
- Certifications: Third-party lab tested
21st Century Calcium Magnesium Zinc + D3 contains zinc, which helps support the immune system and decreases inflammation. This product also contains a mixture of calcium, magnesium and Vitamin D3, which have all been proven to support bone health. Many reviewers mention feeling a mood and energy boost throughout the day after taking these tablets.
Pros:
- Contains Vitamin D3, magnesium and zinc
- Inexpensive
- No artificial flavors
Cons:
- Vitamin D3 dose (400 international units) could he higher
- Magnesium oxide in formula is not as bioavailable as other forms of magnesium
Best Calcium Gummy: VitaFusion Calcium Gummy Vitamins
VitaFusion
Key info:
- Serving size: Two gummies
- Serving size per container: 50
- Calcium per serving: 500 milligrams
- Daily value percent: 38 percent
- Form: Gummies
- Other key ingredients: Vitamin D3, phosphorus
- Certifications: None
VitaFusion’s calcium gummies are a great option for those who have a tough time swallowing pills or drinking powder-based beverages. These gummies are convenient to take since you don’t need to mix them with anything and you don’t need a drink to help you swallow them. These gummies are free of common allergens and irritants like gluten, dairy and synthetic dyes and several reviews rave about how good they taste.
Pros:
- Economical 50 day supply
- Good option for those who do not prefer pills or powders and want a chewable alternative
- No synthetic dyes or high fructose corn syrup added
Cons:
- Contains added sugar
What Does Calcium Do in the Body?
In our bodies, 99 percent of calcium is found in bone, and the other one percent is found in blood and muscle tissue. As a huge proponent of bone density, calcium is also necessary to prevent bone loss that occurs naturally with age. Many people are aware that calcium is involved with bone health, but many people do not know other roles that calcium plays in the human body. Other roles include blood clotting, nerve functions and muscle contractions that regulate heart beat rhythms.
What is the Best Form of Calcium to Consume?
Calcium citrate is easily digestible and more easily absorbed than other forms of calcium. This is an important note for anyone with stomach issues looking for a dietary supplement. This type of calcium can also be taken without food.
When is the Best Time to Take Calcium?
Two of the most common forms of calcium include calcium carbonate and calcium citrate. Calcium carbonate is best absorbed with a meal, while calcium citrate can be taken with or without a meal.
Who Should and Shouldn’t Take a Calcium Supplement
Calcium supplements may be helpful for anyone battling osteoporosis or those with brittle bones. Populations who are at high risk, such as older women, should consider supplementing as a preventative measure. Those who simply do not consume enough calcium through their diets are also good candidates. It’s also important to know that there has been evidence that indicates that calcium supplementation may have a negative impact on heart health. If you have a heart condition or a genetic predisposition, please consult with your doctor before you start taking a calcium supplement.
Additional Considerations When Taking a Calcium Supplement
The RDA (recommended dietary allowance) for calcium for adults is 1,000 milligrams. This holds true for pregnant and breastfeeding women, as well. The dosage actually rises as individuals age. 1,200 milligrams becomes the RDA for women at the age of 51 and men at the age of 71.
It is possible to consume too much calcium. The recommended Upper Limit (UL) of calcium is 2,500 milligrams. Persons aged over 50 should keep the UL closer to 2,000 milligrams of calcium, as there are possible increased risks of health conditions, such as kidney stones, prostate cancer and constipation. Too much calcium in the blood is called hypercalcemia, which includes the following symptoms: fatigue, chest pain, heart palpitations, irregular heart beat, shortness of breath and vomiting.
Calcium Supplement FAQs
What vitamin blocks the absorption of calcium?
Oxalates and phytates tend to bind to calcium and reduce its bioavailability. These are naturally occurring in leafy greens like spinach. Ask your doctor about taking a calcium supplement while eating foods that contain oxalates or phytates.
What is the fastest way to get calcium into your body?
The quickest way to get calcium into your body would be to take a dietary supplement in pill form. However, it is also important to seek calcium from whole food sources, as well. These include dairy products, soybeans, sardines and any calcium fortified foods (think juices and cereals).
Should you take calcium supplements in the morning or at night?
There is no difference between taking calcium in the morning or night. However, it has been shown that calcium may be better absorbed in 500-milligram doses. This may mean you can split a 1,000 milligram calcium supplement between two servings—one earlier in the day and one later in the day.
Is magnesium or calcium better for your bones?
Both calcium and magnesium are essential for bone health and overall wellness, since they both have many other functions in the body.
What happens if you take calcium everyday?
Calcium is an essential mineral that your body needs to function properly. Consuming calcium via whole foods, including calcium-fortified foods and calcium-rich supplements, may benefit you if you’re looking to boost your calcium consumption and bone health. That being said, always consult with a healthcare provider to learn how you can safely increase your calcium intake and whether or not you should add a calcium supplement to your diet.
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