What it does
The NIH consumer sheet says the body needs calcium to build and maintain strong bones. It also describes roles in muscle, nerve, and blood vessel function.
What research can and cannot say
The sheet discusses calcium from food and from supplements separately from any one brand. Citrate and carbonate are forms, not a ranking.
A calcium product is not a bone-disease product. Compare the elemental amount the panel states.
Forms and label reading
Calcium carbonate and calcium citrate are common on labels. The elemental calcium is the amount of calcium itself, which is less than the weight of the compound. Read the elemental figure when the panel gives it.
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Amount and upper limit
Recommended amount. The NIH sheet lists 1,000 mg a day for adults 19 to 50 and for men 51 to 70. It lists 1,200 mg for women 51 and older and for men 71 and older. Cited sheet
Upper limit. The sheet lists 2,500 mg a day as the upper limit for adults 19 to 50, and 2,000 mg for older adults. Cited sheet
Safety
The sheet says too much calcium can cause constipation and may raise the chance of kidney stones. The upper limit is on this page.
Food sources
The sheet names milk, yogurt, cheese, and fortified foods and drinks.
