• Calcium supports strong bones, muscle movement and heart and nerve function.
  • Adults need about 1,000 mg daily, with higher needs for women over 50 and men over 70.
  • Good sources include dairy, leafy greens, nuts, seeds, beans, salmon and sardines.

Mom wasn’t kidding when she said milk helps build strong bones. Calcium is a key mineral for long-term health, yet many people fall short of their daily needs. In fact, nearly 4 in 10 Americans don’t get enough, which can raise the risk of injury and disease. That’s why knowing how much calcium you should aim for each day—and whether a supplement could help—matters.

“Calcium is important for building and maintaining strong bones and teeth, as well as supporting proper muscle and nerve function,” says Raj Dasgupta, M.D., FACP, FCCP, FAASM. “Having an adequate intake of calcium promotes optimal bone health, reducing the risk of fractures and osteoporosis, particularly as you age.”

Along with supporting strong bones, calcium plays many vital roles throughout the body. Here’s why it matters, how much you need each day for optimal health—whether from food or supplements—and why meeting your daily target is essential.

Why We Love Calcium
It Strengthens Bones and Teeth

It’s pretty surprising that 98% of your body’s calcium is stored in your bones. Because of this, calcium is a mineral that helps strengthen and maintain your bones and teeth. And as mentioned above, since the body can’t make calcium, it is important to get a sufficient amount through dietary and supplement sources in order to keep bones and teeth strong.

It May Reduce Your Risk of Osteoporosis and Osteopenia

Given that calcium helps to strengthen bones, this, in return, helps decrease the risk of developing osteoporosis, a disease that weakens your bones. When your body does not get enough calcium from other sources, it relies on the stores of this mineral within your bones. This thins and weakens the bone, increasing your risk of this disease. Decreased calcium intake can also lead to osteopenia, also known as low bone mass or “pre-osteoporosis.”

It May Decrease Risk of Fractures

If a person has low bone mass and is diagnosed with osteoporosis, they are at a higher risk of fractures and injury because of their weak bones. For example, if a fall results in an easy break, then it is likely the body is experiencing underlying bone weakness. Strong bones and proper calcium intake will help decrease the risk of this disease and injury.

Calcium is important for building and maintaining strong bones and teeth, as well as supporting proper muscle and nerve function.

Raj Dasgupta, M.D., FACP, FCCP, FAASM

It May Support Heart Health

Bone health isn’t the only way this mineral benefits your body’s overall health; it can also help your heart. Some research has shown that increased dietary calcium intake can help decrease your risk of cardiovascular disease.

It May Help Regulate Blood Pressure

Calcium helps blood vessels tighten and relax, and higher intake can slightly lower both systolic and diastolic blood pressure. A large review study found the effect appears within a few months and is consistent across groups, reinforcing the importance of adequate calcium in the diet.

It May Help Muscles Contract and Relax

Calcium helps to trigger muscle contractions by regulating proteins in the muscle: actin and myosin. It facilitates the interaction of these proteins so muscles can contract and move properly. Calcium also supports relaxation, helping reduce cramps and muscle weakness. Low calcium levels may lead to symptoms such as muscle spasms.

It May Support Nerve Function

Calcium plays an important role in cell function, which is key for the body’s signaling pathways that benefit nerve function. Increased calcium levels benefit synaptic plasticity, which is when connections of neurons in the body are strengthened.

Calcium Deficiency

Calcium deficiency is surprisingly common, especially among people who don’t get enough dairy or fortified foods, postmenopausal women, and those low in vitamin D. Over time, not getting enough calcium can weaken your bones and increase the risk of osteoporosis, rickets or osteomalacia (soft bones).

Common signs and symptoms to look for include:

  • Weak or brittle bones that break more easily
  • Tingling or numbness around your mouth or in your hands and feet
  • Muscle cramps or spasms
  • Fatigue or low energy
  • Mood changes like irritability, anxiety or depression
  • In more serious cases: confusion, irregular heartbeat or seizures

Mild calcium deficiency may not cause obvious symptoms right away, but over time it can affect your muscles, nerves, and bone strength.

How Much You Need

Most adults need about 1,000 milligrams of calcium a day, while women over 50 and men over 70 should get 1,200 milligrams daily. Teens need around 1,300 milligrams a day, and younger children need between 700 and 1,000 milligrams, depending on their age.

Food Sources

Although most people associate calcium with milk, many other foods are rich in calcium and worth incorporating into your diet. Here are a few examples of some of the more popular calcium-rich foods.

  • Dairy foods like yogurt, cheese, kefir and milk are classic calcium sources.
  • Leafy greens such as spinach, kale, collards, broccoli and bok choy add plant-based calcium.
  • Nuts, seeds and beans including almonds, chia seeds, sesame seeds, navy beans, edamame and tofu provide calcium and protein.
  • Fatty fish like salmon and sardines with bones offer calcium and omega-3s.

Is Calcium Safe for Everyone?

People with conditions such as hypercalcemia, hyperparathyroidism or kidney disease should avoid large amounts of calcium unless advised otherwise. Too much calcium can lead to constipation, nausea, fatigue or irregular heart rhythms.

Calcium supplements can also interfere with certain medications. They may lower the effectiveness of dolutegravir, reduce the absorption of levothyroxine, raise calcium levels further when taken with lithium or decrease the absorption of quinolone antibiotics.

What to Look for in a Calcium Supplement

Not all calcium supplements are the same. Look for forms your body can absorb easily—calcium citrate and calcium carbonate are the most common. Citrate absorbs well anytime, while carbonate works best with food. Choose brands that carry third-party quality seals from USP, NSF or ConsumerLab to ensure purity and accuracy. Think about how much calcium you already get from food and pick a supplement that fills the gap without exceeding your daily goal. Finally, check labels for allergens like gluten or soy and avoid products with vague “proprietary blends.”

Our Expert Take

Calcium is one of the most important minerals in your diet. It helps build and maintain strong bones and teeth, supports muscle and nerve function and even plays a role in heart health. Many people still don’t get enough, which can increase the risk of weak bones, fractures and long-term health problems. Meeting your calcium needs through food—or with a supplement if needed—can help keep your body strong and healthy.

When choosing a supplement, look for one that absorbs well and has been tested for quality. Stick to the amount that’s right for your age and avoid overdoing it, since too much calcium can cause side effects or interfere with certain medications. A balanced, consistent approach will give you all the benefits without the risks.

Frequently Asked Questions

  • What happens if I take too much calcium?

    The upper limit is 2,500 milligrams daily from food and supplements. Hypercalcemia can happen from too much calcium and can range from mild to severe with symptoms like bone pain, muscle weakness, headaches and fatigue.

  • Should I take vitamin D with the calcium?

    Vitamin D helps your body absorb calcium, so taking them together makes both nutrients more effective. Many calcium supplements already include vitamin D for this reason. If yours doesn’t, make sure you’re getting enough vitamin D from food or sunlight.

  • When is the best time to take a calcium supplement?

    Some forms (like calcium carbonate) absorb better with meals, while others (like calcium citrate) can be taken any time.