Calcium carbonate/citrate (bone health)
What it is
Essential mineral for bone density, muscle contraction, and nerve signalling. The Women Health Initiative confirmed calcium plus vitamin D reduces hip fracture risk in compliant women over 60. Citrate absorbs better on an empty stomach; carbonate requires food. Total intake including diet should reach 1,000–1,200 mg/day. Evidence suggests dietary calcium is preferable to supplements for cardiovascular safety.
Dose
500–600 mg/dose calcium (citrate or carbonate); total intake 1,000–1,200 mg/day including diet; always pair with vitamin D
Time of day & tips
Split into 500 mg doses for better absorption. Take carbonate with food, citrate any time. Space 2 hours from iron, zinc, and thyroid medication. Prioritise dietary calcium over supplements when possible.
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