Most people know calcium helps build strong bones and teeth, but it’s also involved in normal functioning throughout the whole body. Calcium is needed for proper blood circulation, muscle contraction, nervous system function, and hormone regulation. Needless to say, calcium is an essential mineral for well-being throughout the lifespan.
Good sources of dietary calcium include low-fat milk and yogurt, cheese, tofu, leafy green vegetables, some nuts and seeds, legumes, sardines, canned salmon, and fortified products, such as non-dairy milks, orange juice, and breakfast cereals. Most people who eat a varied diet can meet their calcium needs without supplementation, however, the National Institutes of Health estimates 39% of Americans don’t consume enough calcium, putting them at risk for developing calcium deficiency.
Some people with dietary restrictions, such as individuals following a vegetarian or vegan diet and people who can not consume dairy, may benefit from a calcium supplement. Certain life stages may also make it tough to meet calcium requirements through diet alone, such as seniors with reduced appetites and children with selective palates.
Some medical conditions can also make it harder for your body to absorb calcium or increase your calcium needs so it’s important to assess your calcium intake and consider whether supplementation is needed, since
To find the best calcium supplements, we considered types of calcium, other beneficial ingredients in the formula, supplement form, price and third-party testing. Keep reading for our picks for the best calcium supplements.
What we like: Formula includes vitamin K to support bone and heart health.
What to know: Pricey, but each bottle should last three months.
Despite calcium’s many roles in the body, most people start taking a calcium supplement to support bone health. The majority of your body’s calcium is stored in your bones and the hormone calcitonin regulates how much calcium is in the blood. When blood levels dip low, this hormone signals for your body to pull calcium from bones. If that calcium isn’t replaced from either food or supplements, your bone health can suffer.
Theralogix TheraCal contains several clinically studied nutrients that your body needs to keep bones strong and healthy. Each serving contains 500 milligrams of calcium citrate, which is an easy to digest form of calcium.
There’s also 1,000 IU of vitamin D, 50 micrograms of vitamin K2 and 100 milligrams of magnesium per serving. This trifecta helps your body absorb the calcium and directs it to bones. Vitamin K2 is especially important, since it activates proteins that bind calcium to form new bone cells.
This is one of the few calcium supplements we came across that includes boron, which is another trace mineral essential for bone health. Boron supplementation helps reduce calcium loss from bone and promotes bone mineral density.
TheraCal is tested and certified for safety and potency by one of the most trusted third-party laboratories, NSF International. It’s also dye-free, certified gluten-free, and vegetarian-friendly.
Form: Citrate | Amount per serving: 500 mg | Third-party tested: Yes | In-house tested: No | Price: $64.21 for 90 servings
What we like: Each bottle contains a four month supply and averages just $3 per month.
What to know: Needs to be taken with meals for optimal absorption.
If you need a calcium supplement that’s easy to find and budget-friendly, NatureMade has you covered. Their supplements can be found in most major retailers in person and online and many of their products are third-party verified for safety and purity by USP (United States Pharmacopeia), including several of their calcium supplements.
NatureMade’s calcium tablets come in three strengths: 500 mg, 600 mg, and 750 mg. Unless your doctor recommends a specific dosage, we recommend sticking with the lower amount, which still provides roughly half the amount of calcium most adults need in a day and gives you plenty of wiggle room to include nutritious dietary sources of calcium.
They’re all formulated with calcium carbonate, which helps keep the price low since it’s the most affordable form of calcium. This is a good pick if you like to stack taking supplements with meals because calcium carbonate isn’t well absorbed on an empty stomach. You’ll also get 400 IU of vitamin D3 per tablet to enhance calcium absorption, but it’ll still need to be taken with food for optimal absorption. The good news is each serving is just one pill, so it’s easy to take.
Form: Carbonate | Amount per serving: 500 mg | Third-party tested: Yes | In-house tested: No | Price: $11.99 for 130 servings
What we like: Includes vitamin K and minerals that work synergistically with calcium to support strong bones.
What to know: One serving is three pills, so it’s not a one and done supplement.
Women have a greater chance of developing osteoporosis than men, especially as they age, so we picked a supplement specifically formulated to support bone health for the best calcium supplement for women.
New Chapter Plant Calcium is certified organic by the USDA, Non-GMO Project Verified and contains calcium sourced from Icelandic red algae. Research suggests that plant calcium is absorbed and utilized as well as other forms of calcium: one study of women over 40 found that taking 750 milligrams of plant-based calcium (harvested from sea algae) a day for about a year increased their bone mineral density significantly.
Each serving of this supplement has 905 milligrams of calcium. Younger women who haven’t started menopause may want to consider New Chapter’s Plant Calcium for Women Under 40, which contains the same ingredients but with a smaller dose of 603 milligrams of calcium per serving.
New Chapter claims this algae contains over 70 trace minerals in addition to calcium, but you won’t find them all listed on the Supplement Facts label. However, you will see strontium and vanadium listed, which are trace minerals thought to promote new bone formation. The action isn’t fully understood, but scientists are researching how trace minerals can be used in medication and treatments for bone loss.
This supplement also includes vitamin D3, which promotes calcium absorption, and vitamins K1 and K2, which help direct calcium from circulation to bones. Although the recommended serving is three tablets per day, they’re slim-shaped and designed to be easy to swallow.
Form: Calcium sourced from algae | Amount per serving: 905 mg | Third-party tested: Yes | In-house tested: No | Price: $38.00 for 30 servings
What we like: Contains a lower dose of a highly absorbable form of calcium.
What to know: Lacking vitamin K2 to support bone health.
Based on data from over 500,000 participants in the NIH-AARP Diet and Health Study, researchers found men who take high-dose calcium supplements have an increased risk of heart disease. Part of the problem stems from taking in more calcium than your body can use. Excess calcium can be deposited into artery walls, which can contribute to the hardening and narrowing of arteries, called atherosclerosis.
With this in mind, we looked for a lower dose calcium supplement to help men meet their needs without going overboard. This pick from Life Extension contains just 200 milligrams of calcium citrate per tablet. Again, the nice thing about calcium citrate supplements is that they can be taken with or without food. The formula includes vitamin D3 to enhance calcium absorption, but lacks vitamin K2, which is a con if you’re specifically looking for a calcium supplement to support bone health.
Each bottle contains 200 servings, so if you’re taking just one pill per day, it’ll last you over six months. Although there’s no third-party verified seal on this calcium, it is non-GMO and Life Extension details their use of both internal and external testing for quality control of all ingredients and products on their website.
Form: Citrate | Amount per serving: 200 mg | Third-party tested: Yes | In-house tested: Yes | Price: $21.00 for 200 servings
What we like: Flavored melt in your mouth tablets are a sugar-free alternative to gummy supplements.
What to know: Should be taken with meals for optimal absorption.
If it feels tough to find high-quality kids vitamins and minerals that aren’t sugar-laden gummies, you’re not wrong. The gummy supplement trend has hit children’s supplements particularly hard, but Renzo’s offers an alternative with their line of sugar-free melty tabs. Melty tabs dissolve quickly once you pop one in your mouth, which is a safer option in terms of choking hazards.
Their Hercules calcium tabs are grape-flavored, sweetened with sugar alcohols and monk fruit extract, and free from allergens and GMOs, and made without artificial ingredients. Each tab contains 100 milligrams of calcium phosphate, which is a form of calcium bound to the mineral phosphorus. Like calcium, phosphorus is a mineral that helps form strong bones and teeth. It’s also formulated with vitamins D3 and K2—two nutrients that can be tough to meet through diet alone, especially if you have a picky eater—to support calcium absorption and bone growth.
For young toddlers, a serving is one tab per day and children ages 4 and up are directed to take two tabs per day for a total of 200 milligrams of calcium. That’s roughly 14% of the calcium RDA for toddlers aged 1 to 3 years old and 20% of the RDA for kids aged 4 to 8 years old. Each bottle will provide a two-month supply for toddlers and a one-month supply for older kids.
Form: Tribasic calcium phosphate | Amount per serving: 100 mg | Third-party tested: Yes | In-house tested: No | Price: $19.99 for 60 servings
What we like: Naturally sweetened and free from artificial ingredients.
What to know: Each tablet contains 1 gram of added sugar.
If pills aren’t right for you, you can also find calcium in chewable tablets, gummies and chewy squares. We like these calcium chewables from Bluebonnet Nutrition, which come in two flavors (vanilla and orange vanilla) and are naturally sweetened with a blend of cane sugar and fruit powders. Unlike some other chewable supplements, these are free from artificial sweeteners and dyes.
Each serving is two tablets and delivers 500 milligrams of calcium—and contains a blend of three different forms of calcium, including carbonate, citrate and malate. That being said, there’s no proven benefit to including more than one type of supplemental calcium and we don’t know if these chews contain an equal amount of each type or not.
They also contain 400 IU of vitamin D and 250 milligrams of magnesium per serving. The orange vanilla flavor has the added perk of 80 milligrams of vitamin C per serving. Research has linked high intakes of vitamin C with better bone density. This may be due to vitamin C’s role in collagen production, which is a structural protein found in bones and connective tissue.
Form: Carbonate, citrate, malate | Amount per serving: 500 mg | Third-party tested: No | In-house tested: Yes | Price: $20.95 for 45 servings
What we like: The raspberry flavor is palatable on its own or added to drinks.
What to know: It’s a sugar-free formula that is sweetened with sugar alcohol and stevia extract.
A liquid calcium supplement is another good option if you don’t like swallowing pills or want to add extra calcium to drinks, like fruit juices and smoothies. This liquid calcium from Pure Encapsulations is formulated with calcium citrate, so it’ll be well absorbed whether you take it on its own or with meals.
It’s raspberry flavored, which comes from natural flavoring, and is sweetened with a combination of xylitol, which is a sugar alcohol, and stevia extract. Some people dislike the taste of stevia or experience stomach upset from sugar alcohols, so keep this in mind.
One serving is two teaspoons, which we recommend measuring for precise dosing, and contains 350 milligrams of calcium. It also contains 1,000 IU of vitamin D3 and 175 milligrams of magnesium per serving. This formula contains a longer list of inactive ingredients because it’s a liquid. It’s non-GMO and made in a NSF-certified facility. Pure Encapsulations is also committed to having all ingredients and finished products tested by independent labs for purity and potency.
Form: Citrate | Amount per serving: 350 mg | Third-party tested: Yes | In-house tested: No | Price: $46.60 for 48 doses
The Bottom Line: The Best Calcium Supplements
Theralogix TheraCal D2000 (view at Amazon) is our top recommendation since it’s third-party tested and certified by NSF, contains a well-absorbed form of calcium, and is formulated with vitamin D, vitamin K and magnesium to support proper absorption and placement of calcium in the body. For an alternative to pills, try Bluebonnet Nutrition EarthSweet Chewable Calcium (view at Amazon), which comes in two flavors, are naturally sweetened and include vitamin D and magnesium.
Choosing a Calcium Supplement
In the ingredient list, look for calcium paired with something else
You can find all active ingredients and their dosages, including the type of calcium used, listed on the Supplement Facts label. The most common types of calcium in supplements are calcium carbonate and calcium citrate because they are the most cost-friendly versions of calcium. You may come across other forms, such as calcium gluconate and tricalcium phosphate.
Calcium on its own is not well absorbed, which is why most calcium supplements contain other vitamins and minerals that assist with absorption. Vitamin D enhances calcium absorption, which is why you’ll find it added to most calcium supplements.
Magnesium and vitamin K are common ingredients in calcium supplements, especially in those labeled bone health formulas. Both nutrients help direct calcium out of blood circulation and into bones to support bone mineral density and prevent calcification of blood vessels.
Choose a form you’ll take
The best form of calcium supplement is one you’ll actually take. That being said, you can find calcium as pills, liquids, powders, chewables, candy chews and gummies. Calcium in pill form typically contains higher doses of calcium compared to chews, gummies and liquid supplements, so the right form for you may come down to dosage.
Chewable calcium and gummy supplements may contain artificial sweeteners or have several grams of added sugar per serving, which can add up when taken regularly and especially if you’re taking more than one supplement in gummy form.
Check for third-party testing or in-house quality testing
One of the best ways to ensure you’re purchasing a high-quality calcium supplement is to look for products that have been third-party tested. Since dietary supplements aren’t regulated by the Food and Drug Administration, third-party testing is a way to ensure supplements contain the ingredients in the dosages they claim to and are free from potentially dangerous contaminants, such as heavy metals and banned substances in the sport world.
The easiest way to tell whether a supplement is third-party tested or not is to look for a certification seal on the product packaging. The most trusted third-party tested labs include ConsumerLab, Informed Choice, NSF, and USP. The websites for these third-party testing organizations also have databases where you can search for certified products.
You can also check the manufacturer’s website for information on their approach to third-party testing and quality assurance. Third-party testing is an additional cost to the manufacturer, so sometimes a supplement brand will conduct internal quality testing or have an independent lab test some, but not all, of their product line.
In this roundup, we’ve indicated if our recommendations are third-party or in-house tested—and in some instances they are both.
Our Search for the Best Calcium Supplements
The world of dietary supplements is overwhelming, to say the least, and there’s no shortage of calcium supplements to choose from. To help pare down the options, we focused on calcium supplements available from brands with solid reputations who are committed to quality assurance and/or independent testing for purity and safety.
We chose supplements that contain well-studied and bioavailable forms of calcium in doses that fall within the Recommended Dietary Allowance for calcium. We also gave preference to supplements that contain other ingredients known to improve calcium absorption, such as vitamin D, and ingredients that work with calcium to promote bone health, such as vitamin K and magnesium.
We tried to include supplements that fit a range of price points and personal preferences, including pills, chewables and liquid versions of calcium. We also interviewed several registered dietitians for their best tips on choosing and taking a calcium supplement.
We Also Considered
Citracal Petites ($20 at Amazon): This well-known brand of calcium made by Bayer is affordable, accessible and designed to be small and easy to swallow. Each serving contains 400 milligrams of calcium citrate and 500 IU of vitamin D3. Ultimately, we left it off our final list since we couldn’t find information about third-party testing.
Garden of Life Organic Plant Calcium ($40 at Amazon): Like the New Chapter Plant Calcium, this supplement is 100% organic and contains calcium, vitamin D3 and other minerals sourced from organic algae. One serving is three pills and contains 1,000 milligrams of calcium, 80 micrograms of vitamin K2, and a long list of fruit, vegetable and herb powders. It’s another good choice if you want a whole foods or vegan-friendly supplement.
ChildLife Essentials Liquid Calcium with Magnesium: ChidLife is a trusted maker of children’s dietary supplements and we like that their liquid calcium is easy for littles to take and includes dosing instructions for babies, toddlers, and older children. Their website lists a new generation of liquid calcium formulated with vitamins D3 and K2, magnesium, and zinc, but unfortunately, we couldn’t find it available for sale just yet.
Common Questions
What are the health benefits of a calcium supplement?
Calcium supplements are typically taken to support strong bones and teeth through the lifespan, but the benefits of calcium don’t end with bone health. Of course, calcium is extra important during times of growth, including childhood, adolescence and pregnancy, to support bone development.
“Calcium supplements may be needed if a child has a dairy allergy or refuses to consume enough of the food sources that support good bone development,” says Julie Stefanski, RDN and spokesperson for the Academy of Nutrition and Dietetics. Supplemental calcium is also useful for filling in gaps in dietary intake to help prevent bone loss and osteoporosis for at-risk individuals, including menopausal women and seniors.
Calcium also helps muscles contract and relax, so getting enough through diet and supplements can translate to better everyday body functioning with less muscle cramping, tightness, and weakness. Calcium also helps blood vessels tighten and dilate, which is important for regulating blood pressure, and helps blood clot during injuries to prevent excessive blood loss.
What form of calcium is best?
Most calcium supplements contain either calcium carbonate or calcium citrate, although there are other forms. The main differences between these two are price, how well they’re absorbed and side effects.
“Calcium carbonate is one of the least expensive forms of calcium and is absorbed well with food,” says Lisa Andrews, M.Ed., RD, LD and owner of Sound Bites Nutrition. Calcium carbonate is not digested or absorbed well, which is why it’s recommended to take with food. Calcium is better absorbed in an acidic environment and your stomach produces more acid when you eat a meal.
Calcium citrate is also affordable and more versatile, since it can be absorbed with food or on an empty stomach. “The citrate in a calcium citrate combination is an acid, which allows calcium to be more bioavailable, or better absorbed in the GI tract, than calcium carbonate,” explains Stefanski.
For anyone with sensitive digestion and people with low production of stomach acid, calcium citrate may be the better choice. Calcium carbonate is also more likely to cause side effects, like gas, bloating, or constipation.
Do calcium supplements cause constipation?
“Just like taking iron supplements, it’s common to hear people who begin taking calcium supplements to complain of constipation,” says Stefanski. She recommends drinking plenty of water throughout the day and eating more high-fiber foods, in addition to taking your calcium supplement, to help make going to the bathroom easier.
Calcium supplements are generally well tolerated, but digestive issues, like constipation, tend to be the most commonly experienced side effects. Not everyone will experience constipation and it’s more likely to occur with certain types of calcium. Calcium carbonate is associated with constipation more than other forms of calcium.
If you’ve had tummy trouble taking calcium in the past or want to minimize the risk of constipation, you may want to choose a supplement that contains calcium citrate. It may take some trial and error to find the brand, form, and dosage that’s the best fit for your digestive system.
How should I take a calcium supplement for the best absorption?
Although some forms of calcium can be taken on an empty stomach, most calcium supplements are better absorbed with or after meals. Pairing calcium with the same meal each day can also help you remember to take it consistently.
Vitamin D enhances calcium absorption, so look for a calcium supplement that contains vitamin D or pair your calcium with a vitamin D supplement if you prefer to keep them separate. Taking calcium and vitamin D with food has a bit of a chain reaction in terms of absorption. Vitamin D is fat soluble, so the fat in your meal enhances vitamin D absorption, which in turn enhances calcium absorption.
Calcium is absorbed better in smaller doses, according to the registered dietitians we interviewed. For example, taking 500 milligrams twice per day will be better absorbed than taking 1000 milligrams all at once. Depending on the amount of calcium in your supplement, you may want to split it up into several doses taken throughout the day for optimal absorption.
Some compounds found in certain foods can interfere with the absorption of calcium. The same goes for some supplements and medications. For example, calcium and iron can compete for absorption, so timing your calcium away from iron-containing supplements and meat-heavy meals can help. If you take medication, speak with your doctor before starting a calcium supplement.
What is the best time to take a calcium supplement?
The timing of your calcium supplement will depend on the type of calcium you take. Calcium citrate and calcium gluconate can be any time of day that’s easiest for you because they’re well-absorbed with or without food in your digestive system.
You’ll notice some calcium supplements suggest pairing your supplement with food. Taking calcium with a meal can be helpful for enhancing absorption, especially if your supplement contains calcium carbonate. Calcium carbonate is better absorbed in an acidic environment, Andrews explains, so it should be taken with or right after meals when stomach acid is highest.
Who shouldn’t take calcium supplements?
If your diet includes a variety of calcium sources, you probably don’t need a calcium supplement. “Dairy products and calcium-fortified non-dairy products are the best sources of calcium in addition to green leafy vegetables like kale, Swiss chard and mustard greens,” says Andrews.
Calcium supplements are also contraindicated by some health conditions. “Men at risk for prostate cancer should not take calcium supplements as excess calcium, both from dietary sources and supplements, has been associated with prostate cancer,” says Andrews.
Individuals with a history of kidney stones should focus on getting calcium and vitamin D from food instead of supplements. “Many kidney stones are high in calcium oxalate and some people are more susceptible to forming stones from calcium supplements,” says Stefanski.
Individuals with a higher risk of cardiovascular disease, such as smokers or those with a family history, may also want to use caution with calcium supplements. As mentioned above, taking calcium supplements in excess of 1,000 milligrams per day has been linked to an increased risk of heart disease among men.
Andrews also shared that researchers have made a connection between calcium supplementation and heart disease in post-menopausal women and prostate cancer in men. “A 2021 meta-analysis of studies suggests calcium supplementation may raise the risk of cardiovascular disease by 15% in healthy women,” she informed us.
The bottom line? If you’re not sure you’re getting adequate calcium or eating enough calcium-containing foods, your primary doctor or a registered dietitian can assess your calcium status and health history to determine whether a calcium supplement is right for you.
Our Trusted Expertise
Sharon Lehman, RD, is a registered dietitian, content creator, seasoned recipe developer, and avid home cook based in Delaware. She’s been writing about food, nutrition, and health for the past seven years and has worked as a freelance writer with the DotDash Meredith family of brands for six of those years. Sharon interviewed two registered dietitians for this article:
- Lisa Andrews, MEd, RD, LD, founder of Sound Bites Nutrition.
- Julie Stefanski, RDN and spokesperson for the Academy of Nutrition and Dietetics.
This article was reviewed by Brierley Horton, M.S., R.D., Senior Commerce Editor, who has 15 years of experience reporting, writing, and editing nutrition and health content.
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