Calcium Supplements Review
Find the Best Calcium
Supplement. Tests and Reviews of Popular Calcium Supplements & CL's Top
Picks.
Medically reviewed and
edited by Tod Cooperman, M.D.
Last Updated: 10/26/2020 | Initially Posted:
11/23/2019Latest Update: Reducing Risk of Fractures & Falls With Milk,
Cheese and Yogurt?
Table of Contents
Summary
·
Health benefits of calcium: It is important that you get an adequate
amount of calcium, as it is essential to maintaining your bones and plays
critical roles in nerve transmission, muscle contraction, and your
cardiovascular system. In fact, getting sufficient calcium each day (1,000 to
1,200 mg for adults) may decrease your risk of dying from cardiovascular
disease. For details, see What It Does.
·
Good sources of calcium: You may already get enough calcium in
your diet from dairy, beans, green-leafy vegetables, and other foods. In fact,
with the exception of girls ages 9 to 18, most individuals take in enough
calcium from what they eat. For the recommended intakes of calcium and to learn
how much you may already get from food, see What to Consider When Using.
·
Safety and side effects of calcium supplements: If you're not
getting enough calcium from your diet, supplements can help. Calcium
supplements have shown some modest benefits for postmenopausal women,
particularly those on hormonal therapy after hysterectomy (see What It Does). But be careful! Calcium
from supplements may increase the risk of heart attack and stroke if you get too
much from supplements (generally over 1,000 mg per day) or if you already get
at least 805 mg of calcium from your diet. Calcium supplements also increase
the risk of kidney stones in postmenopausal women. See Concerns and Cautions for more
information.
·
How much calcium to take? Since you can't absorb more than about
500 mg of calcium at a time, consider limiting intake from supplements to 500
mg or less at a time and, certainly, no more than 1,000 mg total per day. Also,
be sure you are getting enough vitamin D, as it is necessary for your body to
absorb and utilize calcium from both foods and supplements and may reduce some
of the risks associated with calcium supplements. Vitamin D is in many of the
supplements tested in this Review. For extensive information about vitamin D, see
the Vitamin D Supplements Review.
·
Which calcium supplement is best? This depends,
first, on your particular needs. Use the Results table below to narrow in on
products which provide the right amount of calcium and other ingredients to
meet your needs. Be sure focus on products which have been approved by
ConsumerLab.com because not all supplements are properly made and live up to
their ingredient claims. Then compare prices in the last column of the table --
you can get some good products for just pennies a day. Taking these factors into
consideration, ConsumerLab selected several Top Picks for
calcium supplements.
·
When to take calcium? If your calcium supplement includes
vitamin D and/or vitamin K, take it with the meal that contains most fats and
oils, as this may increase absorption of those vitamins. Otherwise, you can
take calcium with any meal, but don't take it at the same time that you take
other mineral supplements as the calcium may reduce their absorption. If you
are taking calcium citrate, you may be able to take it with or without food.
Follow the directions on the supplement.
What It Is:
Calcium
is an essential mineral for the body and is one of the most popular dietary
supplements in the U.S. Calcium can be obtained exclusively from food. Many types of calcium supplements
are available and in an increasing variety of delivery forms including tablets,
caplets, softgels, syrups, chewable tablets, softchews, gummies, antacids, and
calcium-fortified foods and juices. The most common and generally least
expensive form of calcium is calcium carbonate. Other types include calcium
malate, calcium citrate malate, calcium lactate and calcium gluconate. The
forms vary somewhat in how they are best used (see ConsumerTips™ for discussion of different
forms).
(See separate reviews of Vitamin D and Vitamin K, which are
also important to bone health).
What It Does:
Bone Health and Fractures
Adequate calcium is critical for building and maintaining strong bones,
where 99% of the mineral is found in the body. The rest is present in the
blood, extracellular fluid, muscle and other tissues, where it plays a
necessary role in vasodilation, muscle contraction, nerve transmission and
glandular secretions.
In girls ages 9 to 13, regular supplementation with calcium and vitamin D has
been shown to significantly increase bone density and bone strength (measured
in arms and legs) compared to placebo (Greene, Osteoporosis Int 2011).
Calcium supplements, taken with vitamin D, appear to at least
modestly protect against osteoporosis in postmenopausal women.
However, a review of studies in which calcium (500 to 1,500 mg/day) and vitamin
D (100 to 1,000 IU/day ) were given to women being treated for breast cancer
found no benefit in preventing bone mineral density loss (Datta, Crit Rev Onc Heme 2013).
This is unfortunate, as women receiving breast cancer therapy are at increased
risk of osteoporosis.
Studies have not been consistent as to whether calcium and
vitamin D reduce the risk of fractures. For example, a long-term
study in postmenopausal women found that those receiving 500 mg of calcium
(from calcium carbonate) and 200 IU of vitamin D3 twice daily slightly reduced
their risk of hip fracture compared to those receiving placebo, but the
reduction was not statistically significant (Jackson, NEJM 2006).
However, the same study found that when the calcium/vitamin D supplement was
given to women receiving hormonal therapy (after hysterectomy), the risk of hip
fracture was reduced by half compared to women who did not receive the
supplementation (Robbins, Menopause 2013.)
Supplementing with calcium and vitamin D may reduce the risk
of hip fracture in middle-aged and older women who follow a vegan diet,
according to a study that followed 34,542 women and men ages 42 or older
(average age 63) for an average of 8 years. Women who followed a vegan diet
and did not take supplemental calcium and vitamin D had
about three times the risk of hip fracture compared to
non-vegetarians, while women following a vegan diet who took both calcium and
vitamin D (average dose 660 mg of calcium and 540 IU (13.5 mcg) of vitamin D)
did not have an increased risk of hip fracture compared
non-vegetarians. There was no increased risk of hip fracture in men following a
vegan diet with or without calcium/vitamin D supplementation (Thorpe,
Am J Clin Nutr 2021).
Overall, studies have not shown supplementation with calcium, vitamin D, or the
combination to significantly reduce the risk of hip fractures in older,
community-dwelling (i.e., not in nursing or hospital facility) adults,
according to an analysis of 33 clinical trials. A potential weakness of this
analysis is that some of the studies did not assess baseline levels of vitamin
D, i.e., whether or not patients were deficient to start (Zhao, JAMA 2017). Consistent with these
earlier findings, the use of calcium supplements was not associated with a
reduced incidence of bone fracture in women who were pre-menopause or early
peri-menopause even though it was associated with a slower rate of decline in
bone mineral density (measured at the lumbar spine and neck of the femur, i.e.,
the thigh bone) -- particularly in pre-menopausal women. The study involved women
aged 42 to 52 years at enrollment who were followed for 10 years (Bailey, JBMRPLUS 2019).
Interestingly,
a large study among elderly residents of long-term care facilities in Australia
with adequate vitamin D found that increasing daily calcium intake
from foods to recommended levels, along with a modest
increase in dietary protein, decreased the risk of fractures and falls. The
study involved 7,195 men and women (average age 85) living in any of 60
long-term care facilities. Approximately half of the facilities served their
usual menu (the control diet -- providing a total of 700 mg calcium, which is
below the recommended daily intake of 1,200 mg for adults of this age, and 58
grams of protein per day), while the other half of the facilities served the
standard diet with additional milk, yogurt, and cheese (providing a total of
1,152 mg of calcium and 69 grams of protein per day). After three months, there
was an 11% lower risk of falls in the facilities that served
the additional dairy, and after five months, a 33% lower risk of all fractures
and a 46% lower risk of hip fractures, compared to the facilities that
served the control diet. The findings emphasize the importance of getting
adequate calcium from the diet. In addition, although the control diet provided
an amount of protein close to the recommended intake for sedentary adults
(about 60 grams per day for a 150 lb. adult), there is evidence that older
adults may require higher protein intakes to maintain
muscle, which may also reduce the risk of falls (Juliano, BMJ 2021).
For bone health, everyone should try to get the recommended daily intake of calcium from
their diets. If your diet is not adequate, it would seem prudent and safe --
particularly for girls ages 9 to 13 and women from the time of pre-menopause
and after -- to supplement with moderate amounts of calcium (no more than 300
mg to 500 mg per serving).
Cancer and Mortality
A large 4-year placebo-controlled study of post-menopausal
women in rural Nebraska found that 1,500 mg of calcium (500 mg from calcium
carbonate taken three times daily) and 2,000 IU of vitamin D3 daily did not significantly
lower the risk of cancer overall or specific cancers,
including colon, ovarian, breast, lung or skin (Lappe, JAMA 2017). It should be noted that
most women in the study were not lacking calcium intake, with average daily
calcium intake from foods of 676 mg and many averaging another 500 mg daily
from their own supplements, which they were allowed to continue. Another, a large,
study in the U.S. found that daily supplementation with calcium (1,200 mg)
and/or vitamin D3 (1,000 IU) for 3 to 5 years did not reduce
the risk of developing new precancerous colorectal polyps (adenomas)
among men and women who had adenomas removed in the past. There was no
statistically significant difference in the occurrence of adenomas between
those who were or were not given the supplements. On average, without the study
supplements, dietary intake of calcium in the study was somewhat inadequate
(about 600 to 700 mg daily, but the vast majority of women had adequate levels
of vitamin D (Baron, NEJM 2015).
(Note: These findings may not apply to people with
vitamin D levels which are inadequate, i.e., under 20 ng/mL). Disturbingly, over six to ten years after this study, the risk
of precancerous polyps was 165% and 281% higher, respectively,
among those who had taken the calcium or calcium plus vitamin D supplements
compared to those who had taken no supplement. Supplementation with vitamin D
alone did not increase the risk of developing polyps. The increase in risk was
greatest among women and current smokers. Bear in mind that calcium from
the diet (such as from dairy products) is not associated with
an increased risk of polyps (Crockett, Gut 2018).
COVID-19 (Coronavirus)
Very preliminary studies indicate that calcium levels fall in patients with
COVID-19, the disease caused by the coronavirus SARS-CoV-2. For example, 75% of
hospitalized patients in a study in Wuhan China had low blood levels of calcium
(hypocalcemia) on admission (i.e., below, 2.20 mmol/L or 8.8 mg/dL) and this
correlated with worse values on other biologic markers of disease. Those with
levels at or below 2.0 mmol/L were more likely to have organ injury and to die
over the 28-day study period (Sun, Research Square 2020 —
preprint, not peer-reviewed). A review of the records of 15 patients
hospitalized for COVID-19 at the Mayo Clinic in Arizona from late March to
early April showed that those with severe cases also experienced progressive
declines in calcium, as well as albumin, while those with mild cases did not.
Patients with severe cases also had high levels of unbound fatty acids, which
other research suggests may cause injury to organs. Calcium and, to a lesser
extent, albumin, are effective at binding up these fatty acids and the
researchers hypothesized that supplementing with calcium and albumin during
COVID-19 hospitalization may, consequently, reduce organ failure and the need
for intensive care. However, clinical studies are necessary to prove this (El-Kurdi, Gastroenterol 2020).
Mortality and Cardiovascular Disease
A study of white postmenopausal women found that calcium
supplementation was associated with a 3.8% reduced risk of death over
a 22 year period (Mursu, Arch Int Med 2011).
However, the benefit did not exist when more than 900 mg of calcium per day was
taken from supplements (see Concerns and Cautions for potential risks
of calcium supplementation). Similarly, a study in Canadian adults found that
taking daily supplements containing up to 1,000 mg of calcium was associated
with a 22% reduced risk of death in women (but not men) over the 10-year study
period compared to those not taking a calcium supplement. At doses of 1,000 mg
or more, no reduction in death was found for women or men (Langsetmo, J Clin Endocrinol Metab 2013).
Looking specifically at the risk of death from cardiovascular
disease, a large, 12-year study of men and women found that deaths from
cardiovascular disease decreased with increasing total calcium
intakes (from all sources combined) up to approximately 1,200 mg per day (which
is the RDA for women and all older adults) (Xiao, JAMA Intern Med 2013).
Weight Loss
While early studies seemed promising, hopes that increased calcium intake could
aid weight loss have largely been dashed by subsequent
studies. Exceptional health claims made in recent years about coral calcium,
such as the ability to cure cancer, are unsubstantiated. In fact, some evidence
suggests that calcium intake may be associated with an increased risk of
prostate cancer (Schwartz, Canc Epidemiol Biomarkers
2012) (See Cautions and Concerns).
Age-Related Macular Degeneration (AMD)
Higher consumption of calcium from foods has been associated
with lower risk of AMD, while there is mixed evidence regarding the effects of
calcium from supplements. A study in Australia that followed over 2,000 men and
women (age 50 and older) for 15 years found that those who reported the lowest
calcium intake from foods (< 565 mg per day) had a modestly
higher risk of developing late (i.e., advanced) age-related macular degeneration
(AMD) after 10 to 15 years than those who reported consuming the highest amount
of calcium from foods (> 1,247 mg per day) (Gopinath Br J Nutr 2014). With regard to calcium
intake from supplements, a study among over 3,000 men and women
found that, after age 67, those who reported consuming more than 800 mg of
calcium per day from supplements and/or antacids were 164% more likely to be
diagnosed with AMD than those who did not take calcium supplements (Kakigi, JAMA Ophthalmol 2015). On the other hand, analysis of data from the Age-Related Eye
Disease Study (AREDS) found that women
over 65 with high intakes of calcium (averaging about 1,400 mg/day) from
supplements had, over the following 10 years, a statistically significant 30%
lower risk of developing neovascular ("wet") AMD
than those who did not take supplements. They also had a 22% lower risk
of late AMD, although this was not deemed statistically
significant, and there was no risk reduction with regard to atrophic ("dry")
AMD. High intake of calcium from food (about 1,200 mg or more
per day) by men and women was associated with a 27% lower risk of late AMD and
20% lower risk of atrophic AMD compared to low intake (about 600 mg or less per
day) (Tisdale, JAMA Opthal 2019).
Note that none of these studies prove a cause-and-effect relationship, as they
were not clinical trials.
Other Uses
Other possible benefits of calcium supplementation include reducing PMS
symptoms and slightly lowering blood pressure.
Quality Concerns and
Tests Performed:
Like
other supplements, neither the FDA nor any other federal or state agency
routinely tests calcium supplements for quality prior to sale. However, quality
issues can include the following:
·
Labeled Amount -- Does the product really contain the
labeled amount of calcium (and, if applicable, other key ingredients such as
vitamin D, vitamin K, magnesium, and boron)? While calcium is an inexpensive
raw material, it can be bulky, making the formulation of calcium supplements
complex. If not manufactured properly, products may not "pack in" the
labeled amount of calcium.
·
Purity -- Many sources of calcium naturally contain heavy metals
such as lead, arsenic and cadmium. In children, infants, and fetuses, even low
levels of lead can adversely affect neurobehavioral development and cognitive
function. In adults, lead at somewhat higher levels can cause elevated blood
pressure, anemia, and adversely affect the nervous and reproductive systems.
Lead is of particular concern during pregnancy as the mother can deliver it to
the fetus. Arsenic is a carcinogen and can damage organs. Cadmium is a probable
carcinogen (i.e., cancer-causing agent), can be toxic to the kidneys, can
soften the bones, causing bone pain, and may affect fetal development.
·
Ability to Break Apart for Absorption -- For a tablet to be
most useful, it must fully disintegrate prior to leaving the stomach,
delivering its contents for absorption in the gut. Some tablets are not
properly made and can pass through your body completely or partially intact,
depriving you of its ingredients. Remnants of such products are sometimes found
in the stool. This happens, for example, when a tablet is too tightly
compressed (too "hard") or is too thickly coated.
ConsumerLab.com, as part
of its mission to independently evaluate products that affect health, wellness,
and nutrition, purchased supplements containing calcium (including combinations
with vitamin D, vitamin K, magnesium, and/or boron) sold in the U.S. and tested
them to determine whether they 1) possessed the claimed amount of calcium,
boron, magnesium, and vitamins D and/or K, 2) were able to disintegrate fully
to be available for absorption and 3) were free from unacceptable levels of
lead, cadmium, and arsenic (see Testing Methods and Passing Score).
What CL Found:
All of the products tested were found to contain their claimed
amount of calcium, none were contaminated with heavy metals, and all tablets
and caplets were found to disintegrate properly. However, two products
were Not
Approved because
they failed to meet other quality criteria, as discussed below. These failures
were each confirmed in a second independent laboratory.
·
Natural Vitality Natural Calm Plus Calcium - Raspberry-Lemon
Flavor contained
its claimed amounts of calcium and magnesium, but contained a bit less vitamin
D than claimed (22.1 IU instead of 35 IU) and more than double its listed
amount of boron (198.5 mcg instead of 88.3 mcg) per teaspoon of powder.
Although this suggests a quality control problem, these discrepancies do not
pose a safety issue as the listed amounts are relatively small to start: The
daily requirement for vitamin D is 400 IU to 800 IU, and although there is no
daily requirement for boron -- because it is not essential -- most people get
about 1,000 mcg to 10,0000 mcg from their diets and the daily upper tolerable
intake level for adults is even higher: 17,000 to 20,000 mcg (National Academies).
(Note: In 2017 CL tested a magnesium-only version of Natural Calm of
the same flavor and it passed testing.)
·
Thorne Basic Bone Nutrients contained its claimed amounts of calcium
and magnesium, but only 69.7% of its claimed vitamin D (348.5 IU vs. 500 IU)
and just 2.2% of its vitamin K (1 mcg versus 45 mcg). These are major
discrepancies, particularly for vitamin K, indicating that one should not rely
on this product for either of these nutrients.
Thirteen of the 15
products that ConsumerLab.com selected for testing met all quality criteria, as
did five products tested through ConsumerLab.com's voluntary Quality Certification Program.
Calcium per pill or teaspoon
Be aware that the amount of calcium in a single pill or teaspoon of a
supplement varied tremendously across products, from as little as 41.7 mg (Standard
Process Calcium Lactate) to as much as 600 mg in CVS Health Calcium in
a tablet of each. Most products provide 200 mg to 300 mg of calcium per pill
(or 125 mg per gummy or chewable for kids), which is more in line with what are
safe and effective doses to boost calcium intake to recommended levels. If
needed, one can take more than one per day but do not take more than 500 mg in
a single serving (see How to Take).
Cost
Calcium is generally an inexpensive supplement, costing as little as 3 to 5
cents per 250 mg, as calculated and shown in the graph below. Extra ingredients
raise the cost, but not necessarily by that much. For example, GNC
Calcimate Complete provides calcium, magnesium, boron, and vitamins D
and K for just 13 cents per 2 caplets providing 400 mg of calcium -- working
out to just 8 cents per 250 mg of calcium. Cost tends to be higher with special
formulations, such as gummies, chewables, and powders. The most expensive
approved product for getting calcium was Standard Process Calcium
Lactate, costing 56 cents per 250 mg of calcium from six small pills.
Top Picks:
Among
Approved products, ConsumerLab.com chose several as Top Picks (see
below). To be a CL Top Pick, a calcium supplement had to pass
ConsumerLab's tests of quality, provide a form of calcium with good
bioavailability at a reasonable dose, and offer good value (i.e., a favorable
price). In combination products, amounts of other ingredients were also
considered.
Keep in mind that you can't absorb more than about 500 mg of calcium at a time,
so it's best to limit calcium intake from supplements to about 200 mg to 500 mg
at a time, and certainly, no more than 1,000 mg total per day, as there are
risks associated with getting more than this amount from supplements (See Concerns and Cautions). Also remember that the
required daily intake for calcium (1,000 mg to 1,200 mg for adults) includes
calcium from all sources, so be sure to factor in calcium you are getting from foods and
over-the-counter products such as antacids when deciding how
much calcium you want from a supplement.
As discussed in What to Consider When Buying, calcium citrate
and calcium malate may be better absorbed and more effective than calcium
carbonate if you have low levels of stomach acid (which can occur with some
drugs).
Calcium Only: Solaray Calcium
Citrate is our Top Pick in the Calcium Only category.
It provides 250 mg of calcium (from calcium citrate) per capsule for just 5
cents. Each capsule provides about 20% to 25% of the adult daily requirement
for calcium. The citrate form is a generally well absorbed and can be taken
with or without food, unlike calcium carbonate which must be taken with a meal.
Just be aware that the capsules are fairly large.
Calcium and Vitamin D: Bayer Citracal Petites provide
400 mg of calcium (from calcium citrate) and 500 IU of vitamin D per 2-caplet
serving for 16 cents. This is a little less than half the daily requirement for
calcium, as well as enough vitamin D to boost someone who's a little low in
vitamin D. Note that, despite the product name, the caplet size is large,
although narrow. If you live in Canada, Webber Naturals Calcium Citrate
Vitamin D3 is also Top Pick in this category,
providing 300 mg of calcium (from calcium citrate) and 200 IU of vitamin D for
9 cents.
Children's Calcium and Vitamin D: Our Top Pick,
although pricey, is Yummi Bears Calcium + D3, which provide 375 mg
of calcium (from tricalcium phosphate) and 300 IU of vitamin D3 per 3 gummy
bears for 42 cents. (Although not tested this year, a less expensive option
is L'il Critters Calcium & D3, which was tested and approved in
2017, and provides 200 mg of calcium (from tricalcium phosphate) and 220 IU of
vitamin D3 per 2 gummies for about 13 cents currently). We are not big fans of gummies for several
reasons, including the fact that they may be over-consumed as candy,
resulting in overdosing. But if gummies are the only way to get a kid who
otherwise won't get enough nutrients from foods or non-sweetened supplements to
meet the daily requirements, they are a reasonable option (just be sure to
store in a safe place away from little hands!)
Calcium and Magnesium: Puritan's Pride Chelated Calcium
Magnesium Zinc provides 333 mg of calcium (from calcium carbonate and
calcium gluconate) and 133 mg of magnesium (from magnesium oxide and magnesium
gluconate) per caplet for just 5 cents. Be aware that this product also
contains zinc (8 mg per caplet, which is about the adult daily requirement).
The Puritan's Pride product actually suggests taking 3 caplets
daily, but this would put you just over the upper tolerable intake level for
magnesium from supplements and probably give you a lot more zinc than you want.
Calcium, Magnesium, and Boron: Solgar Calcium Magnesium Plus
Boron provides 333 mg of calcium (from carbonate, gluconate, and
citrate forms), 133 mg of magnesium (oxide, citrate, and gluconate forms), and
1,000 mcg of boron (citrate form) per tablet for 7 cents. Note that taking the
suggested dose of 3 tablets daily would put you over the upper tolerable intake
level for magnesium from supplements. Be aware that when a product shows a
combination of forms for a mineral, the forms are listed in order of magnitude
and it's possible that the majority of the mineral is from the first form
which, in this case for calcium, is carbonate, and for magnesium is oxide —
both are forms that may not be absorbed as well as the citrate form of
each.
Calcium, Vitamin D and Vitamin K: We didn't test
any products in this category this year. However, if this is a combination you
want, Viactiv Calcium Plus D, which passed our tests in 2017,
provides these three nutrients. However, the current Viactiv formula
provides 650 mg of calcium (from calcium carbonate) per chew, which is more
than the 500 mg it contained in 2017 and more than is generally recommended at
one time. If you use Viactiv, it would seem preferable to divide
the chew in half, taking each half at least three hours apart during the day -
if you even need to get that much calcium from a supplement daily. Each full
chew also provides 500 IU vitamin D3 and 40 mcg vitamin K1 (about half
the recommended intake for women and
one-third the recommended intake for men) for about 13 cents per soft chew. As
noted in ConsumerTips,
supplements that provide calcium from calcium carbonate should be taken with a
meal for best absorption, as is the case with Viactiv even
though it is a chew.
Calcium, Vitamin D, and Magnesium: All three of the products tested
in this category use calcium carbonate and magnesium oxide, which are less
bulky than other forms (keeping pill size down) but may not be absorbed as
well. Among the three, however, our Top Pick is Puritan's
Pride Calcium Magnesium Vitamin D3 as it provides a lower dose of
calcium (333 mg) per caplet, for 7 cents, allowing you to take more if
necessary, while the others provide 500 mg (in Rainbow Light) or
600 mg (in Caltrate) per pill.
Children's Products Containing Calcium, Vitamin D, and Magnesium: Similar
to the adult products in this category, both of the products that we tested for
children primarily use calcium carbonate and magnesium oxide. Both provide the
same amounts of calcium (250 mg) and vitamin D (200 IU) and similar amounts of
magnesium per two chewable tablets. Our Top Pick is Pioneer
Children's Cal Mag & D as it is less expensive (15 cents)
than Bluebonnet Rainforest AnimalZ (23 cents). Pioneer is
vanilla flavored while Bluebonnet is cocoa flavored.
Vitamin D, Calcium, Magnesium, and Boron: Vitalite Now! Calcium
& Magnesium Plus provides significant amounts of calcium (250 mg),
magnesium (125 mg), and boron (1,000 mcg) in each capsule, as well as a modest
amount of vitamin D (100 IU). Although the label suggests taking four capsules
daily (for a relatively high daily cost of 48 cents), fewer capsules would be
sufficient for most people to reach the daily requirements. The source of
calcium is a list of nearly every form of calcium, but carbonate is the first
and may be the main form, so it is important to take this product with a meal.
Calcium, Vitamin D, Magnesium, and Vitamin K: Only one of two
products in this category passed our tests: New Chapter Bone Strength
Take Care. However, due to its high cost, it is not a Top Pick.
The suggested daily serving of 3 tablets provides 1,000 IU of vitamin D, 770 mg
of calcium, 80 mcg of vitamin K from K1 and K2, and a modest amount of
magnesium. It is best to break this into two or three servings to be taken with
meal during the day, as 770 mg of calcium is too much to take at one time. This
is a relatively expensive product at 96 cents per day and, considering that
there is no compelling research showing superiority of algae-based calcium or
magnesium, you can easily get these same ingredients for less by purchasing the
ingredients separately.
Calcium, Vitamin D, Magnesium, Boron, and Vitamin K: Both of the
products that we tested in this category, GNC Calcimate and Jarrow
Formulas Bone Up, provide significant amounts of calcium, vitamin K, and
boron. What sets them apart is the amount of magnesium they provide, with Jarrow providing
several times as much as GNC as well as a daily dose of vitamin D (1,000 IU)
that is closer to the adult requirement (600 IU to 800 IU) than GNC's 2,000 IU.
Although it costs more (51 cents daily for 6 capsules versus 25 cents daily for
4 caplets), Jarrow Formulas Bone Up is our Top Pick for
this category. With either product, consider cutting the suggest dose in half
if you are just trying to boost your intake of these nutrients and not trying
to fulfill the majority of the daily requirements from a supplement. By the
way, Jarrow Formulas Bone-Up, provides calcium as StimuCal
microcrystalline hydroxyapatite —see What to Consider When Buying for more
about this ingredient.
Test Results by Product:
Listed
below are the test results for 20 supplements containing calcium. Products are
grouped according to the ingredients they contain, and there are two groups of
children's supplements. Within each group, products are listed alphabetically.
ConsumerLab.com selected 15 of these products. Five other products (each
indicated with a CL flask) were tested at the request of their
manufacturers/distributors through ConsumerLab.com's voluntary Quality Certification Program and are
included for having passed testing.
Shown for each product are the claimed amount and form of the tested
ingredient(s), serving size recommended on its label, pill size, and cost per
250 mg of calcium. Products listed as "Approved" met their label
claims and ConsumerLab.com's quality criteria (see Passing Score). The full list of ingredients
(including special dietary designations) is available for each product in the
last column.
Jump to results by ingredient:
·
Children's Calcium & Vitamin D
·
Calcium, Vitamin D & Magnesium
·
Children's Calcium, Vitamin D & Magnesium
·
Calcium, Magnesium, Boron & Vitamin D
·
Calcium, Vitamin D, Vitamin K & Magnesium
·
Calcium, Magnesium, Boron, Vitamin D & Vitamin K
Results of
ConsumerLab.com Testing of CALCIUM SUPPLEMENTS
(INCLUDING COMBINATIONS WITH MAGNESIUM, BORON, VITAMIN D AND/OR
VITAMIN K)
(Click arrows or swipe left or right to see all columns)
Approval Statusⓘ
Product Name
Claimed Amount of and Form of Calcium,
Magnesium, Boron, Vitamin D & Vitamin K Per Servingⓘ
Heavy Metalsⓘ
Suggested Daily Serving on Label
Pill Sizeⓘ
Cost for Suggested Serving
[Price per 250 mg Calcium]
Price
Notable Features
Full List of Ingredients Per Serving
APPROVED
CVS Health™ Calcium 600 mg
Dist. by CVS Pharmacy, Inc.
1 tablet
600 mg
(calcium carbonate)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
Adults, take one (1) tablet twice daily with
food or as directed by your physician.
Large tablet
1 tablet
$0.08
[$0.03]
Lowest cost for calcium
$11.49/150 tablets
Precaution: Contains: soy.
1 tablet
Calcium (as Calcium Carbonate) 600 mg.
Other Ingredients: Microcrystalline cellulose, acacia, maltodextrin,
croscarmellose sodium, hypromellose, titanium dioxide, more...
APPROVED
Top Pick
for calcium only
Solaray® Calcium Citrate 1,000 mg
Mfd. by Nutraceutical Corp.
4 capsules
1,000 mg
(calcium citrate, carbonate)
✔
Heavy metals: Pass
Take four VegCaps daily with a meal or glass of
water.
Large VegCap
4 capsules
$0.20
[$0.05]
$11.93/240 VegCaps
None.
4 capsules
Calcium (as Calcium Citrate [85%], Calcium Carbonate) 1,000 mg.
Other Ingredients: Vegetable cellulose capsule, magnesium stearate, watercress
leaf, dandelion root and parsley leaf.
[Update (2/4/21): More recent labeling on this product claims "Calcium
Citrate [up to 85%], Calcium Carbonate." According to correspondence from
Solaray regarding this change "The percentage would be within 84-85
percent. We added the new language in case it varied slightly."]
APPROVED
Top Pick
for calcium and vitamin D
Bayer Citracal® Petites
Dist. by Bayer HealthCare LLC
2 caplets
400 mg
(calcium citrate)
✔
500 IU (12.5 mcg)
(D3)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
Adults: Take 1 serving (2 caplets) twice daily
with or without food or as recommended by your physician, pharmacist, or health
care professional.
Large coated caplet
2 caplets
$0.16
[$0.10]
$8.24/100 coated caplets
None.
2 caplets
Vitamin D (as cholecalciferol) 500 IU, Calcium (element) 400 mg.
Ingredients: Calcium citrate, polyethylene glycol, croscarmellose sodium,
hydroxypropyl methylcellulose, magnesium silicate, more...
APPROVED
Kirkland Signature™ [Costco] Adult Gummies
Calcium
Dist. by Costco Wholesale Corporation
2 gummies
500 mg
(tribasic calcium phosphate)
✔
1,000 IU (25 mcg)
(D3)
✔
Heavy metals: Pass
As a dietary supplement for adults, chew two (2)
gummies daily, preferably with a meal.
Very large gumdrop shaped gummy
2 gummies
$0.22
[$0.11]
$12.99/120 gummies
USP® dietary supplement verified seal. No
preservatives. No artificial flavors. No yeast or gluten. No lactose.
2 gummies
Calories 20, Total Carbohydrate 5 g, Total Sugars [Includes 3 g Added Sugars] 3
g, Vitamin D 25 mcg (1,000 IU), Calcium 500 mg, Phosphorus 230 mg.
Ingredients: Sugar, corn syrup, tribasic calcium phosphate, water, more...
APPROVED
Top Pick
for calcium and vitamin D
Webber Naturals® Calcium Citrate Vitamin D3
Dist. by WN Pharmaceuticals® Ltd.
1 tablet
300 mg
(calcium citrate)
✔
200 IU (5 mcg)
(D3)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
2-4 tablets daily, a few hours before or after
taking other medications, or as directed by a physician.
Large tablet
1 tablet
$0.09
[$0.07]
$29.99/350 tablets
Free of artificial colours, preservatives or
sweeteners; no dairy, sugar, wheat, gluten, yeast, soy, egg, fish, shellfish,
salt, tree nuts or GMOs. Suitable for vegetarians.
1 tablet
Calcium (citrate) 300 mg, Vitamin D3 (cholecalciferol) 200 IU (5 mcg).
Non-medicinal Ingredients: Coating (carbohydrate gum, glycerin), croscarmellose
sodium, vegetable grade magnesium stearate (lubricant).
Children's Products
Containing Calcium & Vitamin D:
APPROVED
Top Pick
for children's calcium and vitamin D
Yummi Bears® Calcium + D3
Dist. by Hero Nutritionals, Inc.
3 gummies
375 mg
(tricalcium phosphate)
✔
300 IU (7.5 mcg)
(D3)
✔
Heavy metals: Pass
As a dietary supplement, give each child three
(3) bears per day.
Large bear shaped gummy
3 gummies
$0.42
[$0.28]
$12.61/90 gummies
Phosphorus 175 mg
Vegetarian approved. Free of: GMOs, gluten, yeast, wheat, dairy, eggs, soy,
tree nuts, peanuts, shellfish, fish, gelatin, artificial flavors, artificial
colors and artificial preservatives.
3 gummies
Calories 20, Total Carbohydrate 5 g, Sugars 4 g, Vitamin D (Vitamin D3 as
cholecalciferol USP) 300 IU, Calcium (as tricalcium phosphate) 375 mg,
Phosphorus (as tricalcium phosphate) 175 mg.
Other Ingredients: Organic tapioca syrup, natural cane sugar, more...
APPROVED
Top Pick
for calcium and magnesium
Puritan's Pride® Chelated Calcium Magnesium Zinc
Mfd. by Puritan's Pride, Inc.
3 caplets
1,000 mg
(calcium carbonate, gluconate)
✔
400 mg>UL
(magnesium oxide, gluconate)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
For adults, take three (3) caplets daily,
preferably with a meal.
Large coated caplet
3 caplets
$0.15
[$0.04]
$4.99/100 coated caplets
Zinc 25 mg
No artificial color, flavor or sweetener, no preservatives, no sugar, no
milk, no lactose, no soy, no gluten, no wheat, no yeast, no fish. Sodium free.
3 caplets
Total Carbohydrate <1 g, Calcium (as Calcium Carbonate and Calcium
Gluconate) 1,000 mg, Magnesium (as Magnesium Oxide and Magnesium Gluconate) 400
mg, Zinc (as Zinc Oxide and Zinc Citrate) 25 mg.
Other Ingredients: Vegetable cellulose, more...
APPROVED
Standard Process® Calcium Lactate
Dist. by Standard Process Inc.
6 tablets
250 mg
(calcium lactate)
✔
50 mg
(magnesium citrate)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
Six tablets per day, or as directed.
Medium circular tablet
6 tablets
$0.56
[$0.56]
$30.60/330 tablets
Gluten-free.
Precaution: Caution: This product is processed in a facility that
manufactures other products containing soy, milk, egg, wheat, peanut, tree
nuts, fish and shellfish.
6 tablets
Calories 5, Total Carbohydrate 1 g, Calcium 250 mg, Magnesium 50 mg.
Ingredients: Calcium lactate, magnesium citrate, and calcium stearate.
APPROVED
Top Pick
for calcium, magnesium & boron
Solgar® Calcium Magnesium Plus Boron
Mfd. by Solgar, Inc.
3 tablets
1,000 mg
(calcium carbonate, gluconate, citrate)
✔
400 mg>UL
(magnesium oxide, citrate, gluconate)
✔
3,000 mcg
(boron citrate)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
As a dietary supplement for adults, take three
(3) tablets daily, preferably with a meal, or as directed by a healthcare
practitioner.
Medium/large tablet
3 tablets
$0.22
[$0.05]
$17.99/250 tablets
Kosher. Non-GMO. Suitable For Vegans. Free Of:
Gluten, Wheat, Dairy, Soy, Yeast, Sugar, Artificial Flavor, Sweetener and
Preservatives.
3 tablets
Calcium (as calcium carbonate, calcium gluconate, calcium citrate) 1,000 mg,
Magnesium (as magnesium oxide, magnesium citrate, magnesium gluconate) 400 mg,
Sodium 10 mg, Boron (as boron citrate) 3 mg.
Other Ingredients: Microcrystalline cellulose, vegetable cellulose, citric acid, more...
Calcium, Magnesium &
Vitamin D:
APPROVED
Caltrate® Bone Health Advanced
Dist. by Pfizer
1 tablet
600 mg
(calcium carbonate)
✔
40 mg
(magnesium oxide)
✔
800 IU (20 mcg)
(D3)
✔
Heavy metals: Pass
Take one (1) chewable tablet up to two times
daily with or without food or as directed by your physician.
Medium/large circular chewable tablet
1 tablet
$0.10
[$0.04]
$14.97/155 chewable tablets
None.
1 tablet
Calories 0, Total Carbohydrates <1 g, Total Sugars [Includes 0 g Added
Sugars] 0 g, Sugar Alcohol <1 g, Vitamin D3 20 mcg (800 IU), Calcium 600 mg,
Magnesium 40 mg, Zinc 7.5 mg, Copper 0.25 mg, Manganese 1.8 mg, more...
APPROVED
Top Pick
for calcium, magnesium & vitamin D
Puritan's Pride® Calcium Magnesium Vitamin D3
Dist. by Puritan's Pride, Inc.
3 caplets
1,000 mg
(calcium from oyster shell)
✔
500 mg>UL
(magnesium oxide)
✔
400 IU (10 mcg)
(D3)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
For adults, take three (3) caplets daily,
preferably with meals.
Large coated caplet
3 caplets
$0.20
[$0.05]
$7.99/120 coated caplets
No artificial flavor, no artificial sweetener,
no preservatives, no sugar, no milk, no lactose, no soy, no gluten, no wheat,
no yeast. Sodium free.
3 caplets
Vitamin D (as D3 Cholecalciferol) 10 mcg (400 IU), Calcium (as Oyster Shell)
1,000 mg, Magnesium (as Magnesium Oxide) 500 mg.
Other Ingredients: Vegetable cellulose, contains <2% of: natural palm leaf
glaze, polydextrose, titanium dioxide color, triacetin, more...
APPROVED
Rainbow Light® Food-Based Calcium™ With
Magnesium & Vitamin D3
Dist. by Rainbow Light Nutritional Systems®
1 tablet
500 mg
(calcium carbonate, amino acid chelate, citrate-malate)
✔
250 mgⓘ
(magnesium oxide, aspartate)
✔
500 IU (12.5 mcg)
(D3)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
For pure and potent protection, take one tablet
per day, with or between meals. May take 2 per day in divided doses for
advanced usage.
Large tablet
1 tablet
$0.10
[$0.05]
$17.99/180 tablets
Betaine HCl 20 mg, stinging nettle [tops] 20 mg,
horsetail [whole herb] 20 mg, organic spirulina 20 mg
Free of gluten, wheat, milk/dairy, nuts, soy, eggs, fish, shellfish, yeast,
sugar, artificial additives.
1 tablet
Calcium (as Carbonate, Amino Acid Chelate, Citrate-Malate) 500 mg, Magnesium
(as Oxide, Aspartate) 250 mg, Vitamin D (as D3 Cholecalciferol) 500 IU, Betaine
HCl 20 mg, Stinging Nettle [tops] 20 mg, Horsetail [whole herb] 20 mg, Organic
Spirulina 20 mg, more...
Children's Products
Containing Calcium, Magnesium & Vitamin D:
APPROVED
Bluebonnet Rainforest AnimalZ® Calcium Magnesium
& Vitamin D3 - Vanilla Frosting Flavor
Dist. by Bluebonnet Nutrition Corporation
2 chewables
250 mg
(calcium carbonate, citrate, malate)
✔
50 mg
(magnesium oxide, bisglycinate chelate)
✔
200 IU (5 mcg)
(D3)
✔
Heavy metals: Pass
As a dietary supplement for children three years
of age or older, take two animal-shaped chewables once daily or as directed by
a healthcare practitioner.
Medium/large animal-shaped chewable tablet
2 chewables
$0.23
[$0.23]
$10.24/90 chewables
Super fruit and veggie blend 30 mg
Kosher. Gluten free. Free of milk, egg, fish, crustacean shellfish, tree
nuts, peanuts, peanuts, wheat and soybeans. Also free of yeast, gluten, barley
and sodium.
2 chewables
Calories 6, Total Carbohydrate 1.5 g, Sugars [Includes 1.5 g added sugars] 1.5
g, Vitamin D3 (as 200 IU cholecalciferol) 5 mcg, Calcium (as carbonate,
citrate, malate) 250 mg, Magnesium (as oxide, bisglycinate chelate) 50 mg, more...
APPROVED
Top Pick
for children's calcium, vitamin D & magnesium
Pioneer® Children's Cal Mag & D - Cocoa
Mfd. by Healthway Corp.
2 tablets
250 mg
(calcium carbonate, citrate)
✔
85 mg
(magnesium oxide, citrate)
✔
200 IU (5 mcg)
(D3)
✔
Heavy metals: Pass
Children ages 4-8: Two
chewables once daily. Children ages 9-13: Two
chewables two times daily.
Medium/large circular chewable tablet
2 tablets
$0.15
[$0.15]
$9.18/120 chewable tablets
Trace mineral complex 10 mg
Gluten free. Product contains no added artificial colors or flavors.
Formulated to be free of dairy.
2 chewables
Calories 5, Total Carbohydrate 2 g, Sugar Alcohol 1 g, Vitamin D-3 (from
cholecalciferol) 200 IU, Calcium (3:1 from carbonate: citrate) 250 mg,
Magnesium (2:1 from oxide: citrate) 85 mg, Trace Mineral Complex (from sea
vegetation: Lithothamnion spp.) 10 mg, more...
Calcium, Magnesium, Boron
& Vitamin D:
NOT APPROVED
Natural Vitality® Natural Calm Plus Calcium -
Raspberry-Lemon Flavor
Dist. by Natural Vitality
1 teaspoon [2.5 g]
70 mg
(calcium gluconate)
✔
106.7 mg
(magnesium citrate)
✔
88.3 mcg
(boron citrate)
Found 198.5
mcg boron per serving (224.7% of listed amount)
35 IU (0.88 mcg)
(D3)
Found only
22.1 IU vitamin D per serving (63.1% of listed amount)
Heavy metals: Pass
Take 1 - 1 1/2 rounded teaspoons twice per day
at any time, at least 5 hours apart.
Powder in container
1 teaspoon
$0.17
[$0.62]
$15.57/8 oz [226 g] container (approx. 90 servings)
Vitamin C 88.3 mg, potassium (elemental from
potassium citrate) 35 mg
Vegetarian. Gluten-Free. Non GMO Project Verified
seal. Contains no yeast, dairy, egg, gluten, soy, wheat, sugar, starch,
preservatives or artificial color or flavor.
1 teaspoon
Vitamin C (as ascorbic acid) 88.3 mg, Vitamin D3 (as cholecalciferol) 35 IU,
Calcium (elemental from calcium gluconate) 70 mg, Magnesium (elemental from
magnesium citrate) 106.7 mg, Potassium (elemental from potassium citrate) 35
mg, Boron (elemental from boron citrate) 88.3 mcg.
Ingredients: Calcium gluconate, more...
APPROVED
Vitalite Now! Calcium & Magnesium Plus
Dist. by Vitalite Now!
4 capsules
1,000 mg
(calcium carbonate, dicalcium phosphate, citrate, amino acid chelate,
hydroxyapatite, gluconate, lactate, orotate, succinate and alpha ketoglutarate)
✔
500 mg>UL
(magnesium oxide)
✔
4,000 mcg
(boron amino acid chelate)
✔
400 IU (10 mcg)
(D3)
✔
Heavy metals: Pass
4 capsules daily preferably with meals or as
directed by a healthcare professional.
Large capsule
4 capsules
$0.47
[$0.12]
$27.90/240 capsules
Phosphorus 77 mg
Precaution: This product is manufactured and packaged in a facility
which may also process milk, soy, wheat, egg, peanuts, tree nuts, fish and
crustacean shellfish.
4 capsules
Vitamin D-3 (cholecalciferol) 400 IU, Calcium (from carbonate, dicalcium
phosphate, citrate, amino acid chelate, hydroxyapatite, gluconate, lactate,
orotate, succinate and alpha ketoglutarate) 1,000 mg, Phosphorus (dicalcium
phosphate) 77 mg, Magnesium (from oxide) 500 mg, Boron (from amino acid
chelate) 4 mg.
Other Ingredients: Gelatin (bovine), vegetable magnesium stearate and rice
flour.
Calcium, Magnesium,
Vitamin D & Vitamin K:
APPROVED
New Chapter® Bone Strength Take Care™
Dist. by New Chapter, Inc.
3 tablets
770 mg
(calcium from algae Lithothamnion calcareum & corallioides)
✔
58 mg
(magnesium from algae Lithothamnion calcareum & corallioides)
✔
1,000 IU (25 mcg)
(D3)
✔
35 mcg
(K1)
45 mcg
(MK-7 K2)
80 mcg
(total vitamin K)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
Three tablets daily with food.
Large slim tablet
3 tablets
$0.96
[$0.31]
$38.37/120 slim tablets
Strontium 5 mg, silica 2 mg, vanadium 13 mcg
Kosher. Non GMO Project Verified seal. Gluten free;
100% vegetarian; no artificial flavors or colors.
Precaution: Contains: Fermented soy.
3 tablets
Vitamin D3 (as cholecalciferol from ferment media) 1,000 IU, Vitamin K1 (as
phylloquinone from ferment media) 35 mcg, Vitamin K2 (as menaquinone-7 from
natto) 45 mcg, Calcium (from algae Lithothamnion calcareum & corallioides)
770 mg, Magnesium (from algae Lithothamnion calcareum & corallioides)
58 mg, Strontium (from algae Lithothamnion calcareum & corallioides)
5 mg, Silica (from algae Lithothamnion calcareum & corallioides)
2 mg, Vanadium (from algae Lithothamnion calcareum & corallioides) 13 mcg, more...
NOT APPROVED
Thorne® Basic Bone Nutrients
Mfd. by Thorne Research, Inc.
1 capsule
200 mg
(DimaCal® DiCalcium Malate)
✔
50 mg
(Albion® DiMagnesium Malate)
✔
500 IU (12.5 mcg)
(D3)
Found only
348.5 IU vitamin D per serving (69.7% of listed amount)
45 mcg
(MK-7 K2)
Found only
1 mcg vitamin K per serving (2.2% of listed amount)
Heavy metals: Pass
Take 1 capsule one to four times daily or as
recommended by a health-care practitioner.
Large capsule
1 capsule
$0.32
[$0.40]
$38.00/120 capsules
Gluten Free.
1 capsule
Vitamin D (as Vitamin D3) (500 IU) 12.5 mcg, Vitamin K (as K2 (MK-7)) 45 mcg,
Calcium (as DimaCal® DiCalcium Malate) 200 mg, Magnesium (as Albion®
DiMagnesium Malate) 50 mg.
Other Ingredients: Hypromellose (derived from cellulose) capsule, calcium
laurate.
Calcium, Magnesium,
Boron, Vitamin D & Vitamin K:
APPROVED
Dist. by General Nutrition Corporation
4 caplets
800 mg
(calcium citrate malate)
✔
100 mg
(magnesium oxide)
✔
1,000 mcg
(boron hydrolyzed protein chelate)
✔
2,000 IU (50 mcg)
(D3)
✔
50 mcg
(K2)
✔
Heavy metals: Pass
Also tested for disintegrationⓘ
As a dietary supplement, take two caplets at breakfast
and two caplets at dinner for a total of four caplets daily.
Large caplet
4 caplets
$0.25
[$0.08]
$14.99/240 caplets
Zinc 7.5 mg, copper 1 mg, manganese 1 mg, MBP®
40 mg
No artificial colors, no artificial flavors, no wheat, gluten free, yeast free.
Precaution: Contains: Milk and soybeans.
4 caplets
Vitamin D (as Cholecalciferol D-3) 2,000 IU, Vitamin K-2 (as Menaquinone) 50
mcg, Calcium (as Calcium Citrate Malate) 800 mg, Magnesium (as Magnesium Oxide)
100 mg, Zinc (as Zinc Oxide) 7.5 mg, Copper (as Copper Glycinate) 1 mg,
Manganese (as Manganese Gluconate) 1 mg, MBP® 40 mg, Boron (as Hydrolyzed
Protein Chelate) 1 mg.
Other Ingredients: Cellulose, titanium dioxide (natural mineral whitener),
vegetable acetoglycerides.
APPROVED
Top Pick
for calcium, magnesium, boron, vitamin D & vitamin K
Dist. by Jarrow Formulas®
6 capsules
1,000 mg
(StimuCal™ microcrystalline hydroxyapatite)
✔
500 mg>UL
(magnesium oxide)
✔
3,000 mcg
(boron citrate)
✔
1,000 IU (25 mcg)
(D3)
✔
45 mcg
(MK-7 K2)
✔
Heavy metals: Pass
Take 2 capsules 3 times per day (for a total of
6) with meals to facilitate maximum absorption, or as directed by your qualified
healthcare professional.
Large capsule
6 capsules
$0.51
[$0.13]
$20.37/240 capsules
Vitamin C 200 mg, zinc 10 mg, copper 1 mg,
manganese 1 mg, potassium 99 mg
No wheat, gluten, egg, fish/shellfish, or peanuts/tree nuts.
Precaution: Contains: Soy (in trace amounts).
6 capsules
Vitamin C (as Calcium Ascorbate) 200 mg, Vitamin D3 (Cholecalciferol) 25 mcg
(1,000 IU), Vitamin K2 (as Natural MK-7 [Menaquinone-7]) 45 mcg, Calcium
(Elemental) (from StimuCal™ Microcrystalline Hydroxyapatite) 1,000 mg, Magnesium
(as Magnesium Oxide) 500 mg, Zinc (L-OptiZinc®) (as Zinc L-Methionine Sulfate)
10 mg, Copper (as Copper Gluconate) 1 mg, more...
Unless otherwise noted, information about the
products listed above is based on the samples purchased by ConsumerLab.com (CL)
for this Product Review. Manufacturers may change ingredients and label
information at any time, so be sure to check labels carefully when evaluating
the products you use or buy. If a product's
ingredients differ from what is listed above, it may not necessarily be of the
same quality as what was tested.
The information contained in this report is
based on the compilation and review of information from product labeling and
analytic testing. CL applies what it believes to be the most appropriate
testing methods and standards. The information in this report does not reflect
the opinion or recommendation of CL, its officers or employees. CL cannot
assure the accuracy of information.
Copyright ConsumerLab.com, LLC, 2021 All
rights reserved. Not to be reproduced, excerpted, or cited in any fashion
without the express written permission of ConsumerLab.com LLC
ConsumerTips™:
What to
Consider When Buying:
The most common and generally least expensive form of calcium is calcium
carbonate. Oyster shell and coral calcium contain calcium carbonate,
although coral calcium products may contain other inherent minerals. According
to some but not all studies, calcium citrate or citrate
malate may be better absorbed and/or more effective at raising levels
of available (ionized) calcium in the body than calcium carbonate which, unlike
the other forms, requires stomach acid to become soluble (which is also why it
must be taken with food, as this stimulates acid production) (Yang, Curr Gastro Rep 2012; Heaney, J Am Col Nutr 2001).
This difference may be particularly important for people with low levels of
stomach acid (which can occur with increasing age and with some drugs, such as
proton pump inhibitors such as omeprazole [Prilosec] and H2 blockers such as
ranitidine [Zantac]). However, one downside with these forms of calcium, and
some other types such as calcium lactate and calcium gluconate, is that the
amount of calcium in them is small relative to the rest of the molecule,
meaning that more pills or larger pills need to be taken than with calcium
carbonate. They also tend to be more expensive.
Another form of calcium, calcium
hydroxyapatite, is derived from cow bone. It contains other minerals
(magnesium, phosphorus, potassium etc.) and is often sold as microcrystalline
hydroxyapatite (MCH) or ossein hydroxyapatite complex (OHC). It also naturally
includes bone proteins, like collagen. It appears to be roughly equivalent to
calcium citrate and calcium carbonate in slowing bone turnover. It seems to do
this without causing as large a spike in blood levels of calcium, but it is not
necessarily a safer form of calcium as it causes higher concentrations of
calcium-phosphate, which is associated with a higher risk of cardiovascular
disease (Bristow, Br J Nutr 2014). Calcium
hydroxyapatite is less likely to cause constipation than calcium carbonate.
Calcium is sometimes sold as part of a "food-based"
or "plant-based" formula, such as AlgaeCal (AlgaeCal
Inc.), which is derived from algae (algas calcareas). The calcium
in AlgaeCal, according to its website, consists of a complex of calcium
hydroxide, calcium chloride, calcium sulfate and calcium carbonate. AlgaeCal
Basic provides 750 mg of elemental calcium per recommended daily
serving of 3 capsules, as well as magnesium and added vitamin D3. AlgaeCal
Plus provides 720 mg of elemental calcium per recommended daily
serving of 4 capsules, plus added magnesium, vitamin D3, boron, vitamin C and
vitamin K-2. Two company-funded clinical studies found that various
formulations of AlgaeCal (providing between 720 mg and 756 mg
of calcium daily) taken for six months to one year
increased bone mineral density by 1.3% to 4.1%, in healthy men and women —
although the studies involved some increased physical activity, no placebo
controls, and both the participants and researchers knew which formulation they
received. No adverse side-effects were reported (Michalek, Nutr J 2011; Kaats, Int J Med Sci 2011). One laboratory
study found that, compared to calcium carbonate and calcium citrate, AlgaeCal significantly
increased measures of growth in cultured bone cells (Adluri, Mol Cell Biochem 2010). There do not
appear to be any clinical studies comparing the effects of AlgaeCal with
other forms of calcium in people. ConsumerLab.com tests of AlgaeCal
Plus in 2011 found it contained an elevated level of lead -- 5.3 mcg
in a daily serving of 4 capsules (providing 720 mg of calcium), although this
has decreased to 1.4 mcg, as noted above in this current Review which also
found only 86.7% of the listed amount of magnesium.
The type of calcium, amount of calcium, and inclusion of other ingredients,
such as vitamin D or vitamin K, should be considered when comparing the costs
of products.
Product labels should indicate the amount of actual
"calcium" (or "elemental calcium") per dosage unit. This is
important because calcium actually makes up less than half of the weight of
calcium compounds. For example, only 40% of the weight of calcium carbonate is
calcium, as is only 9% of the weight of calcium gluconate and 21% of the weight
of calcium citrate. The Supplement Facts panel on a properly labeled product
with 500 mg of elemental calcium from 1,250 mg of calcium carbonate, for
example, would correctly read "Calcium (as calcium carbonate) 500 mg"
or "Calcium (from calcium carbonate) 500 mg". However, if the
Supplement Facts panel reads "Calcium carbonate 500 mg," there is
only 200 mg of elemental calcium.
In a 2010 report, the Institute of
Medicine (IOM) concluded that most individuals currently receive enough calcium
for bone health, with the exception of girls ages 9 to 18, who often do not
take in enough calcium. In contrast, postmenopausal women taking supplements may
be getting too much calcium, thereby increasing their risk for kidney stones.
The recommended daily intake of calcium as determined by the IOM varies by age.
For women ages 19 to 50, and men up to age 70, 1,000 mg/day is recommended. For
women ages 51 and older and men 71 and older it is 1,200 mg/day for men and
1,200 mg/day for women. For younger individuals the recommended amounts are
1,300 mg/day (ages 9 through 18), 1,000 mg/day (ages 4 to 8), and 700 mg/day
(ages 1 to 3). While the recommended intake is not higher during pregnancy or
breast-feeding (because women's bodies are better able to absorb and maintain
calcium during these times), it is particularly important for these women to
have sufficient calcium intake because it can significantly affect the bone
density of their children.
How much calcium do you already get from food? Bear in mind
that the recommended amounts above are for total daily calcium intake from all
sources. Consequently, the calcium which you consume from food each day should
be factored in when determining how much calcium, if any, is needed from
supplements. For example, a cup of milk or yogurt provides 300 to 400 mg of
calcium, and a cup of cottage cheese or ice cream offers about 200 mg. Other
foods which provide calcium include soybeans (about 250 mg per cup — cooked),
white beans (190 mg per cup), and tofu (160 mg per ¼ firm block). Spinach is
also high in calcium (about 100 to 200 mg per cup — cooked), however, most of
it is not absorbed due oxalate compounds in spinach which bind the calcium (Brogren, Asia Pac J Clin Nutr 2003; Heaney, Am J Clin Nutr 1988).
You also get smaller amounts of calcium from a wide range of fruits,
vegetables, nuts, and meats; even a slice of bread provides about 20 mg of
calcium (USDA National Nutrient Database).
Also, keep in mind that using over-the-counter heartburn
relief products that contain calcium, like Tums, can contribute a
significant amount of calcium to your daily intake. Even using such products as
directed can add up to more than 1,000 mg of calcium per day (see Cautions and Concerns for more about the
risks of getting too much calcium from supplements). For example, Tums
Regular provides 200 mg of elemental calcium per tablet. The
directions for use recommend taking 2 to 4 tablets as heartburn symptoms occur,
not exceeding 15 tablets in 24 hours. Taking four tablets would provide 800 mg
of elemental calcium, and taking the maximum dose would provide 3,000 mg of
elemental calcium! Other versions of Tums (Smoothies and Ultra)
contain even more calcium (300 mg and 400 mg per tablet, respectively).
Dosage for specific uses:
The following amounts of calcium appear to be useful in certain situations.
Keep in mind, however, that it may be safer to obtain these amounts (in whole
or part) from foods.
For slowing bone loss, calcium (generally as calcium citrate) at a dose ranging
from of 1,000 mg to 1,200 mg daily (combined with 400 IU to 800 IU daily of
vitamin D) has been found effective in multiple studies.
For building bone in young girls (ages 9 to 13), a study found
benefit with a supplement providing, on a daily basis, 800 mg of calcium (from
calcium citrate and calcium carbonate), 400 IU of vitamin D3, and 400 mg of
magnesium (from magnesium citrate) when taken regularly for six months (Greene, Osteoporosis Int 2011). The supplement
(Active Calcium Chewable, USANA Health Sciences, Inc. -- not tested as
part of this Review) was taken as four chewable tablets, two with breakfast and
two with dinner.
To help
reduce PMS symptoms 1,200 mg of calcium per day from calcium carbonate has been
found to be effective in one substantial study.
When
taking calcium supplements, it is generally suggested to divide the doses
during the day so that no more than 500 mg are taken at a time because it is
thought that the body cannot absorb more than this amount at one time. In
addition, calcium levels are regulated in the body by parathyroid hormone
(PTH), so getting too much calcium at a time may simply mean excreting more of
it. It may, therefore, be better to take doses more in-line with amounts one
would get from eating a calcium-rich meal, which would also suggest a dose
lower than 500 mg. It is generally best to take calcium, particularly calcium
carbonate, with a meal, although calcium citrate may be taken without food.
Magnesium and calcium are "macrominerals:" meaning
that their RDAs are relatively high compared to "microminerals," such
as iron and zinc, for which only a few milligrams or microgram amounts are
needed. Both magnesium and calcium supplements can interfere with the
absorption of "microminerals." As a result, it is probably best to
take microminerals at a different time of day from a magnesium or calcium
supplement. This is particularly important if you are prone to iron-deficiency,
so take calcium (particularly if at a dose of 300 mg or more) at least 2 hours
apart from an iron supplement or iron-containing meal (see the ConsumerTips™
section of the Iron Review for
more information).
It is important to note
that calcium can only be beneficial when you have an adequate level of vitamin
D. Many of the products in this review include vitamin D for this reason. To
find additional vitamin D products, including vitamin D-only supplements, see
our Review of Vitamin D Supplements.
Some calcium supplements
contain the trace mineral boron, typically in
amounts ranging from less than 1 mg up to about 6 mg per daily serving. Some,
but not all evidence suggests that boron may reduce calcium loss in the urine,
especially when magnesium intake is low (Neilson, FASEB J 1987). Although some
preliminary research suggests boron supplementation in doses of 3 mg to 10 mg
per day may be helpful for osteoarthritis and osteoporosis, one small trial
found no increase in spine or thigh bone mineral density in postmenopausal
women who took 3 mg of boron daily for one year compared to placebo (Biquet, Osteoporos Int 1996). Americans
typically get an average of about 1 mg to 1.25 mg of boron daily from foods
such as leafy vegetables, raisins, prunes, non-citrus fruits like apples, and
some grains (Rainey, J Am Diet Assoc 1999).
There is no established daily requirement for boron, but there is an upper
tolerable intake level of 20 mg for per day for adults. Be aware that even at
doses of 3 mg to 10 mg daily, boron may increase estrogen levels in both women
and men (Neilson, FASEB J 1987; Naghii, Biol Trace Elem Res 1997). This may be
of particular concern for women on hormonal therapy or those with a history of
estrogen-sensitive cancer.
Concerns and Cautions:
Some
people experience gastrointestinal side effects such as gas, bloating or constipation
when taking calcium supplements. Calcium carbonate may cause more of these side
effects than calcium citrate (Institute of Medicine, Dietary Reference Intakes for
Calcium and Vitamin D 2010). Taking your calcium supplement with
meals or in divided doses throughout the day may help to reduce these effects.
Drug Interactions:
A study that analyzed dietary supplement and medication use among 62 older
adults (age 60 or older) in Texas found that 50% of those who reported using
dietary supplements (24 out of 48) were at-risk for a potential
supplement-medication interaction and that calcium was the dietary supplement
with the most potential drug interactions (de Leon, J Nutr Gerontol Geriatr 2018).
Calcium supplements can impair the absorption of thyroid hormone as well
as antibiotics in the fluoroquinolone (e.g., Cipro) and
tetracycline families. Research shows negative effects
of taking calcium within 2 hours after levothyroxine (Synthroid) but
indicates that this can be avoided by postponing calcium 6 to 8 hours after
taking levothyroxine (Morini, Endocrine 2018).
Individuals taking prescription bisphosphonate medications such as alendronate
(Fosamax) to treat osteoporosis are often advised to take
calcium/vitamin D supplements if they do not get adequate amounts from their
diet; however, as calcium supplements and antacids containing calcium can
interfere with the absorption of these medications, wait at least 30 minutes
after taking alendronate before taking calcium (Fosamax Prescribing Information
2012).
Taking calcium supplements and antacids containing calcium, especially in large
doses, may increase the risk of hypercalcemia associated with the use of
thiazide diuretic drugs used to treat high blood pressure and fluid retention,
such as hydrochlorothiazide (Esidrix, Ezide, Microzide). For
example, a 67-year old woman taking hydrochlorothiazide developed milk-alkali
syndrome (high blood levels of calcium and metabolic acidosis) after
consuming 10 to 15 Tums antacid tablets daily for several weeks (Hakim, Can Med Assoc J 1979).
Be aware that a high dose of TUMS can
temporarily elevate blood levels of calcium. Mild hypercalcemia was reported in
a 61-year-old man with type II diabetes after he consumed six chewable TUMS tablets
(200 mg of calcium in each) in a single evening to treat an episode of
heartburn. Elevated blood levels of calcium (11.1 mg/dL) were discovered
through blood tests the next day as part of a routine exam, although he did not
experience any symptoms. He was advised to avoid TUMS, and five
days later his blood levels of calcium decreased to within normal range (Cimpeanu, SAGE Open Med Case Rep
2020).
Avoid taking calcium citrate along with medications that contain
aluminum (such as aluminum hydroxide in the antacid Maalox), as
citrate can increase the absorption of aluminum (Coburn, Am J Kidney Dis 1991). In people with
normal kidney function, calcium citrate does not appear to increase the
aluminum retention from food (Sakhaee, Bone Miner 1993); however, people
with kidney disease might want to avoid calcium citrate due to
their reduced ability to eliminate aluminum from the body.
Risks of Getting Too Much Calcium:
Officially, the tolerable upper intake level (UL) for calcium (above which
there is an increased risk of adverse effects, such as kidney stones) is 2,500
mg per day for most people 1 year and older, rising to 3,000 mg for those ages
8 to 18 and falling to 2,000 mg for those over 50 (IOM, 2011). This includes calcium from foods
as well as supplements. However, getting too much calcium from foods is rare;
excess intakes are more likely to be caused by the use of calcium supplements,
so it may be best to get most of your calcium from foods, reducing amounts from
supplements. Keep in mind that getting calcium from calcium-fortified
foods, such as orange juice, soy milk, almond milk and even calcium-fortified
milk, is considered the same as taking a calcium supplement since much of the
calcium they contain is added. Despite the ULs noted above, even lower
daily intakes of calcium, typically from supplements, have been associated with
risks for adults.
Prostate Cancer Risk
Some, but not all observational studies have found an association between high
total calcium intakes and an increased prostate cancer risk. In general, these
findings indicate that a total calcium intake of more than 1,500 mg of calcium
per day (from both food and supplements) may increase the risk of prostate
cancer, especially advanced prostate cancer, compared to a total daily intake
of between 500 and 1,000 mg per day (NIH ODS 2013). However,
one review of calcium intake among U.S. veterans suggests that low calcium
intake from food may also increase the risk of prostate cancer (Williams, Prev Chronic Dis 2012). The
researchers proposed that both too little and too much calcium
from food might increase the risk of prostate cancer, whereas adequate intakes
may be protective. Adequate intake (AI) for men age 51- 70 is 1,000 mg/day and
for men age 71 or older, 1,200 mg/day (Bailey, J Nutr 2010) — this amount can easily
be obtained from just a few servings of dairy or certain vegetables. There is little
research on the effect of calcium specifically from supplements on prostate
cancer risk, although one randomized, placebo-controlled clinical study found
that 3 grams of calcium carbonate (providing 1,200 mg of calcium) taken daily
for 4 years did not increase the risk of prostate cancer (average age of the
men in this study was 62) (Baron, Cancer Epidemiol Biomarkers Prev 2005).
Kidney Stone Risk
Postmenopausal women taking a daily calcium (1,000 mg) and vitamin D (400 IU)
supplement showed a 17% increase in kidney stones compared to women who did not
receive the supplement (Wallace, Am J Clin Nutr 2011). The increased
risk, however, is small, as only 0.35% of the women taking the calcium/vitamin
D supplement reported kidney stones, compared to 0.30% of the women in the
control group. A similar (17% to 20%) increase in kidney stones has been
reported in studies with calcium supplementation alone, suggesting that
calcium, rather than vitamin D, is the causative factor. The increased risk of
kidney stones in women has been observed with calcium from supplements but not
with calcium from dietary sources. However, there is some evidence that very high-dose vitamin D (10,000 IU daily) can
markedly increase levels of calcium in the urine (hypercalciuria) from calcium
supplementation, which, in turn, can increase the risk of kidney stones.
Use of calcium supplements has also been shown to significantly increase
the rate of growth of kidney stones in postmenopausal women. A
review of CT scans of such women with a history of kidney stones showed that
among those taking calcium supplements (averaging 439 mg per day), stones grew
at an average rate of 7.8 millimeters per month, compared 4.49 millimeters
among those not taking calcium. Vitamin D supplementation showed no added risk
and, potentially, a protective effect (stones grew at only 3.3 millimeters per
month). (Loftus, J Am Soc Nephrol Abstract Supplement p. 584A 2015)
A study in which postmenopausal women with low vitamin D
blood levels (below 20 ng/mL) were given varying amounts of calcium (calcium
citrate) and vitamin D3 supplementation, showed that the risk of developing
abnormally high calcium levels in the urine (a risk factor for kidney stones)
was not associated with the amount of vitamin D supplementation, but with
calcium supplementation. The women were given only enough calcium from
supplements to get their total daily intake (including that from food) up to
about 1,200 mg, with 70% of the women requiring 600 to 800 mg of supplemental
calcium per day. The study showed that a woman starting with a 24-hour urine
calcium level higher than 132 mg had a 15 times greater risk of developing an
abnormally high urine calcium level (300 mg or higher) when given calcium
supplementation than a woman starting a urine calcium level of 132 mg or less.
The researchers cautioned that even supplementing with 600 mg of calcium per
day may be too much for some women who might otherwise seem to need it based on
their estimated intake of calcium from food. They advise checking blood and
urine calcium levels before starting supplementation, and checking again after
3 months, noting that 5% to 8% of men and women have idiopathic hypercalciuria
(too much calcium in the urine for unknown reasons), which is a risk factor for
kidney stones (Gallagher Menopause 2014).
Heart Attack and Stroke Risk
Studies have shown an increased risk of heart attack and/or stroke with
taking more than 1,000 mg of calcium from a supplement daily. The risk may be
greater among those already getting substantial calcium from their diet and
lower when supplementing with vitamin D.
An analysis of results pooled from a number of clinical trials showed a 30%
increase in the risk of heart attack among adults taking
calcium supplements compared to those who did not. A small, non-significant
increase in the risk of stroke and death was also noted.
However, calcium intake from foods (such as dairy) alone, without
supplementation, was not associated with increased cardiovascular risk,
consistent with findings from other studies. The risk of heart attack with
calcium supplementation tended to be greater in those already getting more than
805 mg of calcium from their diet (excluding supplements), and was not related
to the type of calcium supplement. The study did not evaluate the effects of
calcium given with vitamin D (Bolland, British Medical Journal 2010). A
subsequent study by the same researchers similarly concluded that calcium
supplements modestly increase the risk of cardiovascular events, especially
myocardial infarction, and it found that the use of vitamin D supplements did
not affect this risk (Bolland, British Medical Journal
2011).
However, a large study in Korea
among adults who had osteoporosis but no history of heart attack, stroke,
atrial fibrillation, or heart failure found that, compared to no use of calcium
supplements, the use of calcium supplements for at least three months (average
daily dose and duration 538 mg for 22 months) without vitamin D supplementation
was associated with a 54% increased risk of major adverse cardiovascular events
(heart attack, stroke or cardiovascular death) and an 89% increased risk of
non-fatal heart attack, even after adjusting for other risk factors such as
high blood pressure, cholesterol levels and activity levels. However, there was
no increased risk of heart attack or other major cardiovascular events
associated with calcium supplementation with vitamin D. Although the study did
not measure blood levels of calcium or vitamin D or assess calcium intake from
foods, the average estimated dietary intake of calcium among Korean adults is
just 490 mg per day, far below recommended daily intake in the U.S. (Kim,
Eur Heart J Cardiovasc Pharmacother 2021).
A study of men and women ages 40 to 89 found that calcium
supplementation at high daily doses (over 1,000 mg per day) is associated with
a doubling in the risk of ischemic stroke (i.e., stroke due to
blockage) — and the risk was higher in men (3X risk) compared to women (1.7X
risk). No significant increase in risk was observed when calcium supplements
were used either at low-doses or in association with vitamin D. The study
focused on cases of nonfatal stroke and did not evaluate the risk of fatal
stroke (de Abajo, J Am Heart Ass 2017).
A large study of men and women aged 35 to 64 found an
increased risk of heart attack associated with calcium
supplementation, although not with intake of calcium from foods (Li, Heart 2012). Compared to those who did not
use any supplements, those who used supplements that provided calcium and other
vitamins and minerals were 86% more likely to have had a heart attack during
the study period (which averaged 11 years), and the risk increase was greater
(139%) among those who reported using only calcium supplements. Unfortunately,
the dosage of calcium was not recorded.
Looking specifically at the risk of death from cardiovascular
disease (CVD) when supplementing with calcium, a large, 12-year study
found that intakes of over 1,000 mg of calcium from multivitamins or individual
calcium supplements were associated with a 20% increase in death from CVD among
men (Xiao, JAMA Intern Med 2013).
This association did not exist for women, or with calcium intake from foods.
However, the risk of death from CVD decreased with increasing
total calcium intakes (from all sources combined) up to approximately 1,200 mg
per day (which is the RDA for women and all older adults) — indicating the
importance of maintaining adequate calcium intake, but limiting intake from
supplements. A 19-year study in Sweden, however, suggests a higher risk of
death for women with high calcium intake, particularly from supplements:
Compared to women with moderate calcium intakes (600 mg to 1,000 mg per day),
those with intakes of 1,400 mg or more daily from their diet were 40% more
likely to die during the period of the study; and if they were also taking a
500 mg calcium supplement daily, the risk of death was 157% higher than among
the women with moderate calcium intake (Michaelsson, BMJ 2013).
A 2-year study in which women in China with high cholesterol
levels were given a daily calcium supplement showed a negative effect in those
who were post-menopausal (ages 50 to 60 years), although not in those who were
pre-menopausal (ages 30 to 40 years). Post-menopausal women given the calcium
supplement experienced significant increases in total cholesterol
levels (up by about 50 mg/dL) and in the thickness of the
lining of the carotid artery, compared to women given placebo (Li, Am J Clin Nutr 2013). These changes are
associated with increased risk of heart disease. It is important to note,
however, that the study involved taking a single daily tablet containing 800 mg
of calcium (from calcium carbonate) with supper. It is generally felt that
calcium supplementation should not exceed 500 mg per dose.
A study of 1,567 men and women in the U.S. without coronary
artery calcification (i.e., atherosclerosis) found that, after 10
years, those who had reported higher total daily intakes of calcium (which was
only recorded at the start of the study) had a lower risk of developing
calcification during the study. However, the use of calcium supplements was
associated with a 22% increase in the risk of calcification. The
lowest risk of calcification was among non-users of calcium
supplements with the highest total daily intake of calcium (Anderson, J Am Heart Assoc 2016). Calcium
supplementation also increases the risk of progression of calcification among
people with coronary artery disease, as determined in an
analysis of data from nine previously conducted clinical trials among 5,147
people (average age 58) that found the odds of calcification progression was
1.15 times higher for those who used calcium supplements compared to those who
did not (Bazarbashi, JACC Cardiovasc Imaging
2020).
In adults, little of the additional calcium provided by calcium supplements is
incorporated in bone (Warensjo, BMJ 2011).
Some researchers speculate that the burst of calcium in the blood following
supplementation may "drive the atherogenic process" facilitating the
development of calcifications in arteries (Reid, Heart 2012).
Calcium from food is absorbed at a slower rate and, typically, in smaller
quantities than from supplements. It appears preferable to get calcium from
foods and to moderate the amount of calcium you get from supplements.
Dementia Risk
A study which followed 700 women in Sweden between the ages of 70 and 92 for
five years found that, among those who reported taking calcium supplements, 14%
developed dementia during the study, compared to 8% of women who did not take
calcium supplements. Among women with a history of stroke or who had evidence
of cerebrovascular disease (white matter brain lesions found by CT scan), those
who took calcium supplements were, respectively, seven times, and three times
more likely to develop dementia than women without a history of these
conditions who did not take supplemental calcium (Kern, Neurology 2016).
However, there was no increased risk of dementia among women without a history
of stroke or cerebrovascular disease who took calcium supplements (dose of
calcium was not stated, but the average recommended daily dose of supplemental
calcium in Sweden is 1,000 mg). The findings applied to calcium from supplements only;
the researchers did not evaluate calcium intake from foods, but
noted that dietary calcium may help to protect against vascular disease.
Age-Related Macular Degeneration (AMD)
As discussed earlier (see What It Does), there is mixed evidence
regarding the effects of calcium supplements on the risk of developing AMD.
Other Concerns:
Taking too much calcium during pregnancy might potentially
cause abnormalities in the fetus.
High intake of calcium from supplements (particularly 900 mg or more per day)
has been associated with an increased risk of early menopause.
Calcium from foods has not been associated with this same risk (Purdue-Smith, Am J Clin Nutr 2017).
High doses of calcium or other minerals (magnesium,
zinc, and ferrous iron) from supplements may decrease the absorption of
carotenoids, such as lycopene, beta-carotene, and astaxanthin, from foods
and/or supplements. A small clinical study found that 500 mg of calcium from a
calcium carbonate supplement taken with a meal of pasta and pork containing 19
mg of lycopene (from tomato paste) reduced the bioavailability of the lycopene
by 83%, compared to the same meal consumed without the supplement (Borel, Br J Nutr 2017). This is likely due to
a reaction between carotenoids and the divalent ions of these minerals, making
the carotenoids less bioavailable certain forms of iron, (Corte-Real, Food Chem 2016; Biehler, J Nutr 2011). It is best to
take carotenoid supplements at a different time of day than a
supplement or meal containing large amounts of a mineral (e.g., hundreds of
milligrams of calcium or magnesium).
If you take a calcium supplement that includes a large amount
(e.g., hundreds of milligrams) of strontium, make sure to tell your healthcare
provider, as strontium has a higher atomic weight than calcium and can
artificially inflate bone density measurements using dual energy X-ray
absorptiometry (DEXA). In cases where 680 mg of strontium (from strontium
citrate) was taken daily for more than one year, bone mineral density from DEXA
scans was shown to be overestimated by 8% or more, and it can take months to
years after discontinuation of strontium to substantially reverse this effect (Mirza, J Nutr Health Food Sci 2016).
Also, be aware that there is no research showing strontium
citrate to be effective against osteoporosis.
For more information see the government report on calcium at https://ods.od.nih.gov/factsheets/Calcium-Consumer/.
See ConsumerLab.com's separate reviews of Vitamin D and Vitamin K for more
information about those nutrients and their role in bone health.
Information on this site is provided for informational purposes only. It is not
an endorsement of any product nor is it meant to substitute for the advice
provided by physicians or other healthcare professionals. The information
contained herein should not be used for diagnosing or treating a health problem
or disease. Consumers should inform their healthcare providers of the dietary
supplements they take.
Information on this site
is provided for informational purposes only. It is not an endorsement of any
product nor is it meant to substitute for the advice provided by physicians or
other healthcare professionals. The information contained herein should not be
used for diagnosing or treating a health problem or disease. Consumers should
inform their healthcare providers of the dietary supplements they take.
Latest Clinical Research Updates for Calcium Supplements
Reducing Risk of Fractures & Falls With
Milk, Cheese and Yogurt?
10/26/2021
Can increasing calcium
and protein intake from foods such as milk, cheese and yogurt reduce the risk
of fractures and falls in older men and women? See what a new study found in
the Bone Health and Fractures section of our
Calcium Supplements Review.
Hip Fracture Risk With Vegan Diet
8/10/2021
Does following a vegan
diet increase the risk of hip fracture in middle-aged and older women, and does
supplementing with calcium and vitamin D help? See what a recent study found in
the "What It Does" sections of our Calcium Supplements Review and Vitamin D Supplements Review. Also see
our Top Picks among calcium supplements and vitamin D supplements.
Calcium, Vitamin D & Heart Risk
7/21/2021
Does taking vitamin D
reduce the cardiovascular risks associated with calcium supplementation? See
what a new study found in the Concerns and Cautions section of our
Calcium Supplements Review. Also see our Top Picks among calcium supplements.
9/22/2020
A man who took several
TUMS to treat heartburn was recently reported to have developed hypercalcemia
(too much calcium in the blood), as noted in the Concerns and Cautions section
of the Calcium Supplements Review. Learn about getting the right amount of calcium and
see our Top Picks among calcium supplements.
Calcium & Artery Calcification
8/25/2020
Is there an increased
risk of coronary artery calcification with the use of calcium supplements? Find
out what a recent analysis showed in the Heart Attack and Stroke Risk section
of the Calcium Supplements Review. Plus, learn how much calcium one
needs per day and how much, if any, can come from supplements. Also see
our Top Picks for calcium.