Citable fact
«Calcium» — evidence level B. Dosage: A total of 1000-1200 mg per day from food and supplements. With low intake of dairy products, a supplement of 500-1000 mg closes the gap. The upper safe level is 2500 mg per day: above that the risk of hypercalcemia and kidney stones rises. Doses above 500 mg at a time are poorly absorbed. Source: PMID 26920240, permanent link to the source in the list below.
How it works
The main mineral of bone tissue in the form of hydroxyapatite; it is also needed for muscle contraction, blood clotting and nerve conduction. When dietary calcium is insufficient, the body mobilizes it from bone.
Dosage and intake
A total of 1000-1200 mg per day from food and supplements. With low intake of dairy products, a supplement of 500-1000 mg closes the gap. The upper safe level is 2500 mg per day: above that the risk of hypercalcemia and kidney stones rises. Doses above 500 mg at a time are poorly absorbed.
In divided doses, no more than 500 mg at a time, with food; an evening dose is associated with a better bone turnover balance.
Forms
Calcium carbonate and calcium citrate have been studied; citrate does not require gastric acidity and is preferable with low acidity and when taking proton pump inhibitors.
What is confirmed
- Fills a dietary gap, especially when dairy products are avoided
- Supports bone density together with vitamin D and strength training
- Needed for normal muscle contraction and blood clotting
Adverse effects and limitations
- Above 2500 mg per day - risk of hypercalcemia and kidney stones
- Calcium supplements do not reduce fracture risk in people without a deficiency
- High supplement doses were associated with cardiac risks; the data are conflicting, but no benefit beyond the diet has been shown
Interactions
- Reduces absorption of iron, zinc, tetracyclines and quinolones - take separately
- Thiazide diuretics increase the risk of hypercalcemia
- High doses of vitamin D increase absorption and the risk of toxicity
Who must not use it
- Under 18 years: The requirement of 1300 mg per day in adolescence is met primarily by food; supplements are used as indicated.
- Pregnancy and lactation: The requirement is 1000 mg per day; high doses are not recommended.
- history of nephrolithiasis
- hyperparathyroidism
- chronic kidney disease
- taking thiazide diuretics
Sources
- Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance · Thomas DT, Erdman KA, Burke LM · Journal of the Academy of Nutrition and Dietetics, 2016 · PMID 26920240
- Micronutrients and athletic performance: A review · Beck KL, von Hurst PR, O'Brien WJ · Food and chemical toxicology : an international journal published for the British Industrial Biological Research Association, 2021 · PMID 34662692
See also
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