Calcium
Builds and maintains bones while supporting muscles, nerves, and blood vessels.
Why it matters
Calcium is the most abundant mineral in the body and is essential for strong bones and teeth. It also helps muscles contract, nerves send signals, blood vessels move blood, and hormones get released when needed.
- Builds and maintains bones and teeth.
- Helps muscles contract and nerves communicate.
- Supports blood vessel function and hormone release.
If intake is too low
When calcium intake stays low over time, the body pulls calcium from bone to keep blood levels normal. That can contribute to low bone mass, osteoporosis, and fracture risk.
- Low bone mass or osteoporosis over time.
- Higher fracture risk when low intake persists.
- Bone problems can overlap with vitamin D deficiency and poor absorption.
If intake is too high
Too much calcium from supplements can cause constipation, kidney stones, and interfere with absorption of other minerals. The adult upper limit is lower in older adults than in younger adults.
- Constipation, bloating, or gas.
- Higher kidney stone risk in some people.
- Very high intake can complicate kidney function and mineral balance.
Adult upper limit: 2,000-2,500 mg/day
The adult upper limit is 2,500 mg/day for ages 19-50 and 2,000 mg/day for ages 51 and older.
Common food sources
Calcium comes from both dairy and fortified foods, plus a smaller set of fish and vegetables.
- Milk, yogurt, and cheese
- Canned sardines and salmon with bones
- Calcium-fortified plant milks, juices, tofu, and cereals
Who may need closer attention
Low intake is more common when dairy and fortified foods are limited or when needs are higher than usual.
- Postmenopausal women
- People who avoid dairy and do not replace it with fortified foods
- Teens and older adults with consistently low calcium intake
Use extra caution if
Small details change the risk picture with nutrients more than most people expect.
You have kidney stones, use large calcium doses, or take medicines whose absorption changes around calcium. Older adults and postmenopausal women also need to think about calcium status more deliberately.
Supplement and label notes
Useful context when this nutrient shows up across more than one product.
- Common forms include calcium carbonate and calcium citrate.
- Calcium carbonate is absorbed best with food, while calcium citrate is often easier for people with lower stomach acid.
- Absorption is usually better in divided doses than in one very large dose.
Daily Value targets in SuppMap
These are the same label-style Daily Value targets used in the app.
Official references
These pages were used to draft the summaries on this guide.
Educational only. These pages are not a diagnosis or a substitute for personal medical care.
More guides
Keep moving through the rest of the Daily Value chart from here.