mineral
Calcium
Core mineral for bones, neuromuscular signaling, and vascular function.
What It Does
Calcium is essential for bone structure and remodeling.
It also supports nerve transmission and muscle contraction.
Absorption depends on vitamin D status and dose splitting.
Who Needs It Most
| Demographic | Target Intake | Upper Limit |
|---|---|---|
| all, age:0-1 | 200-260 mg | 1000 mg |
| all, age:1-8 | 700-1000 mg | 2500 mg |
| all, age:9-18 | 1300 mg | 3000 mg |
| all, age:19-50 | 1000 mg | 2500 mg |
| female, age:51-120, postmenopause, osteoporosis, perimenopause | 1200 mg | 2000 mg |
| all, vegan | 1000-1200 mg | 2000 mg |
| all, osteoporosis | 1200 mg | 2000 mg |
| female, breastfeeding | 1000 mg | 2500 mg |
| all, pescatarian | 1000-1200 mg | 2500 mg |
Signs of Deficiency
- Muscle cramps
- Low bone density over time
Best Food Sources
Dairy products
High
Calcium-set tofu
High
Fortified plant milk
Moderate to high
Supplement Guide
Best forms: Calcium citrate, Calcium carbonate
What to look for: Split doses <= 500 mg, Include vitamin D strategy
What to avoid: Large single doses if cardiovascular risk is present
Timing: With food (especially carbonate forms).
Who Should Avoid It
High-dose supplementation in cardiovascular risk patients
Large supplemental calcium doses may not be appropriate for everyone, especially with cardiovascular risk factors.
Source: NIH ODS
The Research
PubMed citations are temporarily unavailable.
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