Calcium
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A mineral naturally found in bones, teeth, and many foods, and added to supplements as a compound such as calcium carbonate or calcium citrate.
Why it’s used
Taken to support bone and teeth structure, and to help meet daily intake when diet falls short.
What the evidence is for
supporting bone mineralization and preventing deficiency.
What the evidence says
NIH ODS describes calcium's role in bone mineralization and other body functions as well established, particularly in preventing deficiency and supporting bone density in people with low dietary intake. Evidence for extra benefit from supplementation above adequate intake, in people already getting enough, is much weaker.
Dose studied
1000–2500 mg — RDA for adults up to the tolerable upper intake level, per NIH ODS.
Context
Research on calcium and bone outcomes generally looks at total intake from food plus supplements, not supplements alone, and effects are most consistently seen in people with low baseline intake.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.