Calcium benefits the body by supporting bone health and possibly reducing the risk of colon cancer.
Calcium may also help improve blood pressure and boost better weight control.
Adequate calcium is necessary for circulation, hormones, muscle, and nerve health.
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Bone breakdown is greater than bone formation in your later years.
Osteoporosis is a bone disorder characterized by porous and fragile bones.
It is associated with bone fractures.Many studies have looked at the role of calcium supplements and osteoporosis.
Verywell / JR Bee
Getting the right amount of calcium when you’re young helps to prevent bone loss in your later years.
May Reduce Colon Cancer Risk
Data suggests calcium may help to prevent colon cancer.
However, it’s important to remember these results remain inconclusive.
One review, for example, assessed the effects of calcium supplements on the development of colon cancer.
It looked specifically atadenomatous polyps, the growths that may be precursors to cancer.
Researchers found that calcium supplements may contribute to a moderate level of protection from these polyps.
However, the data was not strong enough to support a recommendation for their use in preventing colon cancer.
Many other factors beyond calcium contribute to therisk of colon cancer, though.
Some studies have shown a link between high calcium intake and lower body weight.
Calcium may also increase weight loss in obese people.
Adding dairy without cutting calories could cause weight gain.
May Prevent Preeclampsia
Preeclampsiais a condition that occurs in pregnant people.
The symptoms include:
Researchers have looked at the potential benefits of calcium supplements in preventing preeclampsia.
Some clinical trials have found a relationship betweencalcium intakeand hypertension risk, while others have found no association.
May Affect Your Risk for Heart Disease
The research on calcium andheart diseaseis complicated.
One theory is that calcium supplements have a greater effect on calcium levels in the blood.
This increases what is called calcification, a marker for CVD.
Studies suggest that doses exceeding 4,000 mg have been associated with many health risks.
With too much calcium, the supplement can cause high levels of calcium in the blood, calledhypercalcemia.
It can cause health issues that includekidney stonesand other renal (kidney) damage.
Some people who take calcium supplements even within these limits may still experience side effects.
They include gas, bloating, constipation, or a combination of these symptoms.
This may depend on the form of the calcium supplement.
One way to reduce symptoms is to spread calcium doses throughout the day.
Another way is to take your calcium with meals.
They can interact with drugs you may be taking.
At the same time, particular drugs may interfere with how calcium is absorbed in the body.
Dosage and Preparation
The amount of calcium a person needs per day depends on their age.
These are the U.S.
Recommended Dietary Allowance (RDA) amounts:
High-sodium diets can raise the amount of calcium in your urine.
These levels can be achieved through calcium-rich diets as well as supplements.
Keep in mind that these ranges are different than the maximum UL discussed above.
If you do not see those words, you may want to purchase another throw in of supplement.
The two main forms of calcium supplements are calcium carbonate (calcite) and calcium citrate (Citracal).
These include milk, yogurt, and cheese.
If you do not eat dairy, try foods fortified with calcium.
Salmon and other fatty fish contain calcium.
Summary
The research on how calcium supplements may offer health benefits remains mixed.
Calcium is known to support bone health and helps to prevent osteoporosis in women after menopause, for example.
But its benefits in supporting heart health or preventing colon cancer, among other conditions, remain unclear.
Taking calcium supplements also may carry some risks, especially because of possible interactions with the drugs you take.
Calcium supplements may offer health benefits, but your best source of calcium will always be from food sources.
Talk with your healthcare provider before starting any calcium supplements.
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