Top 10 Calcium Supplements For Bone Health You Should Take
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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You’ve heard taking calcium supplements for bone health helps you build strong bones and teeth, but how about muscles and nerve development?
Table of Contents
Calcium is the most abundant mineral in the body. About 99% of it is in bones and teeth. It also plays a major role in blood circulation, hormone production, and muscle and nerve function.
But the sad thing is your body cannot make calcium. While most people get calcium from their diet, you can take calcium supplements for bone health. Now, calcium levels decline as you age. According to the National Institutes of Health (NIH), adults 50 and older are at risk of low calcium intake.
This is why we decided to write a piece showing you the best calcium supplements, how to choose them, and who should take them for bone health.
Our Picks of the Best Calcium Supplements
- Best Calcium Supplement for Women Over 50: Transparent Labs Grass-Fed Casein Protein Jump to review
- Best Keto-Friendly Calcium Supplement: Codeage Keto Electrolytes Supplement Jump to review
- Best Calcium Supplement for Osteoporosis: New Chapter Bone Strength Take Care Slim Tabs Jump to review
- Best Calcium Supplement for Women: Country Life Target-Mins Calcium Magnesium Potassium Tablets Jump to review
- Best Calcium Supplement for Men: Solaray Calcium Citrate Jump to review
- Best Calcium and Vitamin D Supplement: Swisse Ultiboost Calcium + Vitamin D Jump to review
- Best Calcium and Magnesium Supplement: NOW Foods Calcium and Magnesium Tablets Jump to review
- Best Calcium Supplement for Pregnancy: Catalo Naturals Vegetarian Prenatal Algae Calcium Jump to review
- Best Calcium Supplement for Seniors: 21st Century Calcium Magnesium Zinc + D3 Tablets Jump to review
- Best Calcium Gummy: VitaFusion Calcium Gummy Vitamins Jump to review
1
Best Calcium Supplement for Women Over 50
Transparent Labs Grass-Fed Casein Protein
- Serving size: One scoop (35 grams)
- Serving size per container: 30
- Calcium per serving: 727 milligrams
- Daily value percent: 60 percent
- Form: Powder
- Other key ingredients: Casein protein
- Certifications: Good Manufacturing Practices certified (cGMP)
4.4
2
Best Keto-Friendly Calcium Supplement
Codeage Keto Electrolytes Supplement
- Unit count: 180 count
- Form: Capsules
- Special Ingredients: Magnesium, calcium, potassium, sodium
- Diet type: Vegan
4.5
3
Best Calcium Supplement for Osteoporosis
New Chapter Bone Strength Take Care Slim Tabs
- Serving size: Three tablets
- Serving size per container: 20, 40 or 60
- Calcium per serving: 905 milligrams
- Daily value percent: 70 percent
- Form: Tablets
- Other key ingredients: Magnesium, Vitamin D3, Vitamin K1, Vitamin K2
- Certifications: USDA Organic, Certified NSF Gluten-Free
4.6
4
Best Calcium Supplement for Women
Country Life Target-Mins Calcium Magnesium Potassium Tablets
- Serving size: Two tablets
- Serving size per container: 45, 90 or 180
- Calcium per serving: 500 milligrams
- Daily value percent: 38 percent
- Form: Tablets
- Other key ingredients: Magnesium, phosphorus and potassium
- Certifications: NSF Non-GMO, Certified Gluten-Free by GFCO.org, Certified Vegan by the AVA
4.6
5
Best Calcium Supplement for Men
- Serving size: Four vegetable capsules
- Serving size per container: 30 or 60
- Calcium per serving: 1,000 milligrams
- Daily value percent: 77 percent
- Form: Capsules
- Other key ingredients: Watercress leaf, dandelion root, parsley leaf
- Certifications: Vegan, third-party tested for purity and potency
4.4
6
Best Calcium and Vitamin D Supplement
Swisse Ultiboost Calcium + Vitamin D
- Serving size: Three tablets
- Serving size per container: 83
- Calcium per serving: 1,020 milligrams
- Daily value percent: 78 percent
- Form: Tablets
- Other key ingredients: Vitamin D3
- Certifications: None
4.4
7
Best Calcium and Magnesium Supplement
NOW Foods Calcium and Magnesium Tablets
- Serving size: Two tablets
- Serving size per container: 50 or 125
- Calcium per serving: 1,000 milligrams
- Daily value percent: 77 percent
- Form: Tablets
- Other key ingredients: Magnesium
- Certifications: National Products Association GMP certified
4.7
8
Best Calcium Supplement for Pregnancy
Catalo Naturals Vegetarian Prenatal Algae Calcium
- Serving size: Three tablets
- Serving size per container: 20
- Calcium per serving: 720 milligrams
- Daily value percent: 55 percent
- Form: Tablets
- Other key ingredients: Vitamin C, magnesium and sodium
- Certifications: cGMP, third-party tested
4.2
9
Best Calcium Supplement for Seniors
21st Century Calcium Magnesium Zinc + D3 Tablets
- Serving size: Three tablets
- Serving size per container: 30
- Calcium per serving: 1,000 milligrams
- Daily value percent: 77 percent
- Form: Tablets
- Other key ingredients: Vitamin D3, magnesium and zinc
- Certifications: Third-party lab tested
4.8
10
Best Calcium Gummy
VitaFusion Calcium Gummy Vitamins
- Serving size: Two gummies
- Serving size per container: 50
- Calcium per serving: 500 milligrams
- Daily value percent: 38 percent
- Form: Gummies
- Other key ingredients: Vitamin D3, phosphorus
- Certifications: None
4.7
Comparing Calcium Supplements for Bone Health
| S/N | Calcium Supplements | Form | Serving size | Amount of calcium per serving (mg) | Other key ingredients |
|---|---|---|---|---|---|
| 1 | Transparent Labs Grass-Fed Casein Protein | Powder | 1 scoop (35 grams) | 730mg | Casein protein, |
| 2 | Codeage Keto Electrolytes Supplement | Capsule | 2 capsules | 99mg | Magnesium, sodium, and other keto-friendly electrolytes. |
| 3 | New Chapter Bone Strength Take Care Slim Tabs | Tablets | 3 tablets | 905mg | Magnesium, Vitamin D3, Vitamin K1, Vitamin K2 and organic herbs |
| 4 | Country Life Target-Mins Calcium Magnesium Potassium Tablets | Tablets | 2 tablets | 500mg | Magnesium, phosphorus, and potassium |
| 5 | Solaray Calcium Citrate | Capsules | 4 vegetable capsules | 1,000mg | Vegetable Cellulose Capsule, Magnesium Stearate, watercress, dandelion and parsley |
| 6 | Swisse Ultiboost Calcium + Vitamin D | Tablets | 2 to 3 tablets | 1,020mg | Calcium citrate, Vitamin D3 |
| 7 | NOW Foods Calcium and Magnesium Tablets | Tablets | 2 tablets | 1,000mg | Magnesium |
| 8 | Catalo Naturals Vegetarian Prenatal Algae Calcium | Tablets | 2 tablets for women trying to conceive; 3 tablets for pregnant and lactating women | 720mg | Vitamin C, magnesium, sodium |
| 9 | 21st Century Calcium Magnesium Zinc + D3 Tablets | Tablets | 3 tablets | 1,000mg | Magnesium, zinc, vitamin D |
| 10 | VitaFusion Calcium Gummy Vitamins | Gummy vitamins | 2 gummy vitamins | 500mg | Vitamin D3, phosphorus |
Why You Should Trust Us
We understand the importance of reproductive health, so our analysis ensures you get the proper nutrients to improve your bone health. You can rest assured of our guidance in choosing the best calcium supplements for bone health as you age.
The Best Form of Calcium Supplements for Bone Health
It is always best to get calcium from your diet. However, your doctor may recommend a calcium supplement if you need more from your diet. Various forms of calcium supplements are available, which vary based on how well the body absorbs them. The best form of calcium supplements for bones are:
Calcium Carbonate
Famous for being the most common and affordable, calcium carbonate contains about 40% elemental calcium, providing a significant amount of calcium in a small serving. However, it is more likely to cause gastrointestinal discomfort, such as gas, bloating, and constipation. You should take calcium carbonate with food for optimal absorption. It is found in over-the-counter antacids.
Calcium Citrate
This form of calcium is more expensive. It contains 21% elemental calcium, so you may need more tablets to meet your calcium requirements. Calcium citrate is more easily absorbed in the stomach than calcium carbonate. You can take calcium citrate with or without food. So, it is a better calcium supplement for people with low stomach acid, inflammatory bowel disease, absorption disorders, and who take acid reflux medications.
Other forms of calcium in supplements include calcium gluconate and calcium lactate, which contain 9% and 13% elemental calcium, respectively.
How to Choose the Best Calcium Supplements
There are several factors to consider before selecting calcium supplements for bone health. Some of them include:
Bioavailability
Dosage
Sensitivity
Drug interactions
Bioavailability
Choose the best calcium supplements that your body can absorb easily. Calcium supplements containing calcium citrate are your best bet. It is also essential to look for calcium supplements with vitamin D and magnesium because they aid calcium absorption.
Dosage
Do not take more than 500 milligrams of calcium at once. Start with one dose of 500mg in the morning and another at night to improve calcium absorption.
Sensitivity
If you have a sensitive stomach, you can choose more gentle forms like calcium citrate.
Drug interactions
Speak to your doctor about potential interactions with your medications.
Who Should and Shouldn’t Take a Calcium Supplement
Calcium supplements for bones come in handy for some people. However, you might not need them if you are getting enough calcium through your diet.
People who can take calcium supplements include:
- Adult above the age of 50: The National Institutes of Health (NIH) recommends that adults over 50 consume 1,200 milligrams (mg) of calcium daily
- Post-menopausal women: Women going through menopause are at a high risk of experiencing osteoporosis. If you fall into this category, you can take calcium tablets for bone density. People also take calcium tablets for bone strength, reducing the risk of osteoporotic fractures.
- People with calcium deficiency: This occurs if you don’t eat enough calcium-rich foods or have an underlying condition affecting calcium absorption.
People who should not take calcium supplements include:
People at risk of cardiovascular diseases: Calcium supplements may affect heart health negatively. If you are at risk of heart-related diseases, please see your doctor before taking calcium supplements.
Additional Consideration When Taking Calcium for Healthy Bones
Just like every other thing, calcium can be abused if you exceed the limit. The recommended daily amount (RDA) of calcium for adults is 1,000 milligrams. Pregnant and breastfeeding women can take the same amount. However, the dosage may increase as you age. The RDA for women and men above age 50 is 1,200 milligrams.
For seniors, they can limit their calcium intake to 2,000 milligrams daily to avoid increased risk of kidney stones, prostate cancer, and constipation. Having too much calcium in your blood can also put you at risk of hypercalcemia. You may experience chest pain, heart palpitations, shortness of breath, and vomiting.
Frequently Asked Questions
Oxalates and phytates bind with calcium and hinder its absorption. Oxalates are foods that contain oxalic acid, such as spinach and rhubarb. Phytates are foods that contain phytic acid. Most seeds, nuts, and legumes contain these compounds, such as oats, wheat bran, and beans. Vitamin D levels also affect calcium absorption.
The quickest way to get calcium is through liquid calcium supplements or chewable tablets. These forms may not suit everyone due to taste or digestive issues. However, you should focus on getting calcium from your diet. Dairy products, such as milk, yogurt, salmon, and leafy green vegetables, are excellent sources of calcium.
When taking calcium supplements for bones, the timing matters. However, you must first consider the type of calcium in the supplement, the dosage, and the interaction with other medications.
You can take calcium citrate with or without food. The acid in your stomach aids in the body’s absorption of calcium carbonate, so you should take it with food.
Final Thoughts For You
The quickest way to get calcium into the body is through liquid calcium supplements or chewable tablets, but dairy products, salmon, and leafy green vegetables are great sources of calcium. Taking calcium supplements for bone growth can also affect your health negatively if you get too little or too much calcium.
It is best to take calcium tablets for bone density in smaller doses twice or more daily. Consult a healthcare professional to guide you on the calcium supplements for bone health.
- Pepa GD, Brandi ML. Microelements for bone boost: the last but not the least. Clin Cases Miner Bone Metab. 2016;13(3):181-185.
- National Intitute of Health. Office of dietary supplements – Calcium
- Branch NSC and O. Calcium and Vitamin D: important for bone health. National Institute of Arthritis and Musculoskeletal and Skin Diseases.
- Kim J. Pre-sleep casein protein ingestion: new paradigm in post-exercise recovery nutrition. Phys Act Nutr. 2020;24(2):6-10.
- Geleijnse JM, de Goede J, Brouwer IA. Alpha-linolenic acid: is it essential to cardiovascular health? Curr Atheroscler Rep. 2010;12(6):359-367.
- Myneni VD, Mezey E. Regulation of bone remodeling by vitamin K2. Oral Dis. 2017;23(8):1021-1028.
- DeLuca HF. Overview of general physiologic features and functions of vitamin D. Am J Clin Nutr. 2004;80(6 Suppl):1689S-96S.
- Tangvoraphonkchai K, Davenport A. Magnesium and cardiovascular disease. Adv Chronic Kidney Dis. 2018;25(3):251-260.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
top news updates
Heard that not all calcium forms are equal. So, calcium carbonate or citrate, which is easier on the stomach? Asking ‘cause I’ve got a sensitive tummy, and I really wanna make the right choice. Thanks, Vitamins For Woman.
I’m hitting the gym more often and read about how calcium helps with muscle and bone health. Definitely considering calcium supplements now. This comparison is pretty useful,
Ah, another supplement to add to the never-ending list. Hopefully, this one proves to be more useful than just an expensive pee. Cheers for the breakdown though.
Actually, if you choose the right type and follow a balanced diet, calcium supplements can be a great addition! It’s all about informed choices.
So we’re supposed to just take these pills and everything’s gonna be alright with our bones? I doubt it’s that easy. Probably need more than just some fancy calcium to stay healthy.
Really insightful article, I like how you detailed the difference between calcium carbonate and citrate. Makes it easier for someone like me to understand the benefits for bone health!
was looking for something exactly like this. got to make sure I’m choosing the right supplement for my diet. thanks for laying out the options!
is there a diy way to get calcium or is supplements the only way? kinda new to this whole thing and looking for any advice. cheers.
Great article! It’s vital for consumers to know their options when it comes to supplements. Our range includes both calcium carbonate and citrate, ensuring you get the best for your bone health.
This was so helpful, thank you! I’ve been trying to get my family on the right track with vitamins and supplements. Making sure we get enough calcium is a big part of that. Love the article!
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