Calcium Supplements: What You Need to Know

Key Takeaways

  • Calcium supplements have been linked to heart disease and kidney stones.
  • Excess calcium from supplements can lead to imbalances and health issues.
  • Natural food sources of calcium are safer and more effective for maintaining bone health.
  • Supporting nutrients like Vitamin D, Vitamin K2, and magnesium are essential for calcium’s proper function in the body.
  • A balanced diet is the best approach to maintaining healthy calcium levels.

Calcium in the Body

Calcium Supplements: What You Need to Know

Calcium is essential for bone health, muscle function, and nerve signaling. Most of the calcium in the body is stored in bones and teeth, which helps keep them strong.

Calcium is also involved in blood clotting and maintaining a regular heartbeat.

While calcium is necessary, the source of calcium—whether from food or supplements—can have different effects on the body.

Risks of Calcium Supplements

Cardiovascular Risks

Calcium supplements have been associated with an increased risk of heart disease.

Unlike calcium from food, which is absorbed slowly, supplements can cause a sudden spike in calcium levels in the blood.

This can lead to calcium deposits in the arteries, increasing the risk of heart attacks and strokes.

Kidney Stones

man with kidney stones grasping back

Calcium supplements can also contribute to the formation of kidney stones. When there is too much calcium in the body, it can build up in the kidneys and form painful stones.

The risk of kidney stones is particularly high when supplements are taken without adequate hydration.

Impaired Absorption of Other Minerals

High levels of calcium from supplements can interfere with the absorption of other essential minerals, such as magnesium and zinc.

These minerals are important for various functions in the body, including heart health muscle function and immune support.

When calcium intake is too high, it can reduce the absorption of these nutrients, leading to deficiencies.

Magnesium is more likely to be deficient in most people and much safer than calcium as a supplement.

Potential for Calcium Overload

Taking too much calcium from supplements can lead to a condition called hypercalcemia, where there is too much calcium in the blood.

Symptoms of hypercalcemia include fatigue, nausea, and confusion. In severe cases, hypercalcemia can cause kidney failure and abnormal heart rhythms.

Alternative Ways to Support Bone Health

Calcium Supplements: What You Need to Know

Dietary Calcium

The safest way to get calcium is through natural food sources. Bone broth, dairy products, leafy greens, and fish with bones are excellent sources.

These foods provide calcium in a form that the body can absorb and use effectively, without the risks associated with supplements.

Supporting Nutrients

Calcium needs help from other nutrients to work properly. Vitamin D helps the body absorb calcium, Vitamin K2 directs calcium to the bones where it’s needed, and magnesium helps regulate calcium use in the body.

A diet that includes these nutrients supports healthy bones and overall health.

Common Myths About Calcium Supplements

Calcium Supplements: What You Need to Know

Myth: Supplements Are Needed for Bone Health

Many people believe that calcium supplements are essential for preventing osteoporosis, but this is not true.

The body absorbs and uses calcium from food sources more effectively. Supplements can lead to too much calcium in the body, increasing the risk of other health problems.

Myth: More Calcium Equals Stronger Bones

More calcium does not necessarily mean stronger bones. A balance of copper, boron, calcium, Vitamin D, Vitamin K2, collagen and magnesium is needed for bone health.

Simply increasing calcium intake without these other nutrients can cause more harm than good.

Research and Findings

Studies have highlighted the risks of calcium supplements, especially regarding heart health and kidney function.

As a result, experts are increasingly recommending that people get their calcium from food rather than supplements.

This reflects a growing awareness of the benefits of a diet-based approach to bone health.

Conclusion

Calcium is essential for the body, but how it’s obtained is important. Calcium supplements carry risks such as heart disease, kidney stones, and mineral imbalances. The best way to maintain healthy calcium levels is through a diet rich in natural food sources. By focusing on a balanced diet that includes the necessary supporting nutrients, you can maintain strong bones and overall health without relying on supplements.

FAQ

What are the best natural sources of calcium?

Bone broth, dairy products, fish with bones like sardines and leafy greens are excellent sources.

Can I get enough calcium without taking supplements?

Yes, a balanced diet with calcium-rich foods provides all the calcium most people need.

How do calcium supplements affect heart health?

Calcium supplements can lead to calcium deposits in the arteries, increasing the risk of heart disease.

Is there a safe amount of supplemental calcium to take?

It’s best to avoid synthetic calcium supplements and focus on getting calcium from natural food sources.

What should I do if I’ve been taking calcium supplements for years?

Consult with a healthcare professional about transitioning to a diet-based approach to calcium intake.

Research


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