SCORE

Calcium

Bone · Muscle · Nerve

Tier 1 — Strong Evidence

What it is

Critical for bone density, muscle contraction, and nerve signaling. Most beneficial for postmenopausal women and those with low dietary intake. Maximum 500 mg per dose — split if taking more. Some meta-analyses link high supplement doses (1,000+ mg/day) to modest cardiovascular risk; food sources are preferable. Citrate form absorbs better than carbonate with low stomach acid.

Efficacy

4/5

Safety

4/5

Research

4/5

Onset

3/5

Cost

5/5

Drug-int.

4/5

Dose

500–1,000 mg/day supplemental in divided doses; citrate preferred. Pair with Vitamin D3 and K2. Prefer food sources where possible.

Time of day & tips

Take with meals for better absorption. Never take more than 500 mg at once. Avoid taking with iron, zinc, or magnesium at the same time — they compete for absorption.

Sensitive populations: This supplement's evidence base touches pregnancy, pediatric, or other sensitive populations. Confirm any change with your healthcare provider before use.

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