Here's what to know before speaking with your doctors.
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| | | Calcium — you probably recognize it as the mineral that keeps your bones and teeth strong. But did you know that calcium is also involved in sending nerve signals, releasing hormones like insulin, and regulating how muscles and blood vessels narrow and widen? | | Your body cannot synthesize calcium on its own, which means you have to get it through food or supplementation. | | Due to age-related bone loss, your calcium requirements change once you hit a certain age. A registered dietitian at Healthline, Kirsten Seele, is here today to help us understand when it may be a good idea to start taking a calcium supplement and whether any risks are involved. | | | | | | | Hope this helps!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
February 25, 2025 • 3.5 min read | | | | | |  | | | | Q: | When should I consider taking calcium supplements? | | | A: | There are two things that I want everyone to take away from my response today. First, always ask your primary care doctor for recommendations on supplementation for your individual needs. Second, the dosage of supplementation matters — a lot.
The amount of calcium that is recommended per day is as follows: - Women 50 and younger: 1,000 milligrams (mg) per day
- Men 70 and younger: 1,000 mg per day
- Women over 50: 1,200 mg per day
- Men over 70: 1,200 mg per day
(FYI: Women's requirements increase at an earlier age than men's due to the bone loss that can occur with menopause.)
You should always aim to get as many of your nutrients from your diet as possible. If that is not possible, supplementing may be a good option.
Taking calcium supplements at the recommended amounts listed above is not likely to cause health issues. However, there is no benefit to taking more than what is recommended — in fact, doing so may lead to short-term or long-term health consequences.
It is, of course, possible (and recommended) to meet your calcium requirements through food alone. For those who consume dairy, I generally recommend the "rule of 3," or eating three of the following options per day: - 8 ounces (oz) of plain yogurt (contains 488 mg of calcium)
- 8 oz of Greek yogurt (contains 261 mg of calcium)
- 8 oz of skim, low fat, or whole milk (contains 300 mg of calcium)
- 8 oz of soy milk (contains 300 mg of calcium)
- 8 oz of calcium-fortified orange juice (contains 349 mg of calcium)
You may also get an extra calcium boost by eating: - cheese
- canned fish
- leafy greens
- nuts
- chia seeds
- other soy products, such as tofu and tempeh
Just so you know: Your body stores calcium, mostly in your bones and teeth. So if you need calcium to use elsewhere in your body (when breastfeeding a baby, for instance), your body will pull from the stored calcium, thereby weakening your bones and teeth.
If you follow a vegan diet, you've received a diagnosis of osteoporosis, or you have a gastrointestinal disorder that can affect nutrient absorption, you may not be consistently meeting your calcium needs. I would recommend talking with your doctor about possible calcium supplements.
If you're prone to kidney stones, have chronic kidney disease, or have a history of hypercalcemia (high blood calcium levels), it's best to discuss calcium needs and supplementation with a specialist, as your needs may be different from others' needs. | | | | | Kirsten Seele, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | Sponsored by | |  | | | | | Supplement Corner | | | | |  | | California Gold Nutrition Omega 800 | | Fish oil is a solid source of omega-3 fatty acids, which help support brain and heart health. If you don't eat fish, supplementation can be a great alternative. These ultra-concentrated supplements by California Gold Nutrition contain 1,000 mg of omega-3 per softgel. New customers get 20% off and free shipping on $30 when using the code HLINE20 with iHerb! | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🎗️ Understanding female breast cancer before age 40. Learn about the unique challenges young people with breast cancer face and what to do if you've received a diagnosis. | | ⚕️ What are the early head and neck symptoms of non-Hodgkin's lymphoma? Plus, other important information to know about this type of cancer. | | 🪷 16 tips for reducing stress in 30 minutes or less. You can't get rid of all stress, but you can learn to manage its effects. | | 🛣️ Isabella's long road to atopic dermatitis. Learn how her latest symptoms were actually the result of a type of treatment. | | | | | How did you feel about this newsletter? | | | | | Email nutritionedition@healthline.com with comments related to this newsletter or topics you'd like to see in future editions. The newsletter editors read every message that lands in our inbox — yes, really! We look forward to hearing from you. | | | | Until next time, |  | Take care of yourself, and we'll see
you again soon! | | | | |  | | This edition was powered by | | Greek yogurt.️ | | | | |
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