Calcium

Tier 1 — strong evidence · Bone · Muscle · Nerve

Critical for bone density, muscle contraction, nerve signaling, and vascular tone. Most beneficial for postmenopausal women and those with dietary deficiency. A 2023 meta-analysis of 12 RCTs (Sim, PMID 37743221) found calcium supplementation was not significantly associated with myocardial infarction, stroke, heart failure, or cardiovascular mortality — reassuring, though some long-term observational data remain mixed. WHI data indicate calcium plus vitamin D reduces fracture risk in compliant women. Total daily intake (diet plus supplement) should reach 1,000–1,200 mg/day depending on age…

Dose: Supplement only the gap between dietary intake and target (1,000–1,200 mg/day total). Typical supplemental dose: 500 mg/day in divided doses of no more than 500 mg at a time. Always pair with vitamin D3. Citrate preferred for those over 50 or on acid-suppressing medications.