The Big Benefits of a Calcium Boost

Calcium – we all need it, but why do we need calcium? Humans need calcium to build and maintain strong bones – with most of the calcium in our bodies found in our bones and teeth.

In your blood, it sends signals to your nerves, releases hormones like insulin, and helps to regulate how muscles and blood vessels narrow and widen.

How much calcium do I need? That varies on your age, gender, and stage of life. In general, people tend to need around 1,000 milligrams of calcium per day, with more as they age to help maintain bone strength.

Luckily for many, calcium occurs in many foods including dairy products, some leafy greens, and plant-based products including beans and tofu. If your diet lacks in calcium-rich foods, it could be recommended that you try a calcium supplement to boost your calcium levels, particularly as you age.

What types of calcium exist?

In supplements, the two main forms are calcium carbonate and calcium citrate – they come in many forms, from tablets to liquids and powders. The two forms are different in how much elemental calcium they contain, and how well they are absorbed by the body. 

Calcium Carbonate

Calcium carbonate is usually the cheapest form of calcium and the most readily available on the market. It contains around 40% elemental calcium. Calcium carbonate is often added to vitamin and mineral powders to help people hit their recommended daily intakes.

While it has its benefits, calcium carbonate is more likely to cause side effects including gas, bloating, and constipation – it’s generally recommended to be taken with food for better absorption.

Calcium Citrate

Calcium citrate is the calcium salt of citric acid. It’s often used in electrolyte products to help replenish what has been lost during sweat, aiding rehydration.

Calcium citrate is more easily absorbed than carbonate and is composed of around 21% elemental calcium. It’s often recommended for people with irritable bowel syndrome (IBS) and is a good choice for people with low levels of stomach acid and those taking medication for acid reflux.

What are the benefits of calcium supplements?

Calcium can help prevent bone damage.

Some studies have suggested that calcium supplementation can help improve bone mass. A research analysis from 2022 looked at 43 studies covering more than 7,300 participants aged under 35, discovering that taking calcium supplements from a younger age could help change the course of events when it comes to developing osteoporosis. 

An analysis undertaken in 2020 suggested that taking Vitamin D at the same time as calcium is more effective than taking a calcium supplement by itself.

Calcium can help aid in fat loss

Research has also revealed a correlation between a low calcium intake and a high BMI and body fat percentage. This 2019 study discovered that there was evidence that calcium has anti-obesity effects, and there is a potential that it can help prevent people from becoming obese.

One study from 2013 looked at the impact a 600mg calcium supplement had on young adults who were overweight or obese, with a low calcium diet. It found that those given a supplement that contained calcium and Vitamin D lost more body fat while on a calorie-restricted weight-loss diet, compared to those that didn’t have the supplement.

Should I take a calcium supplement?

When you’re not getting in enough calcium to your body, it will start to remove calcium from your bones. This leads them to becoming weak and brittle and can lead to the development of diseases such as osteoporosis. Women in particular are at more risk of osteoporosis especially during/after menopause.

While it’s always recommended to consult a medical professional before adding a nutritional supplement to your diet, a calcium supplement could benefit you as you age; have a diet that’s low in naturally occurring calcium; have osteoporosis; or have a health condition that limits your body’s capacity to absorb calcium.