For a product so widely used, calcium supplements aren’t as well understood as you might think.
Do You Actually Need Calcium Supplements?
Your body doesn’t make calcium on its own, but that doesn’t mean the only way to get it is through a supplement. Calcium can be found in plenty of foods like dairy products, dark green vegetables, white beans, and sardines.
Do Calcium Supplements Work?
There is little evidence that calcium supplements actually strengthen your bones and teeth.
They tend to have a short-term effect on your bone density, but those perks don’t stick around. There is no evidence that calcium supplements have a cumulative positive effect on your bone density.
In 2012, an analysis found that consuming excess calcium past the regular dietary guideline (which usually comes from supplements) offered no boost to hip or lumbar bone density in older adults (5). Research has also found that even after as long as seven years of taking the supplements, they do not reduce your risk of bone fracture (11, 12). In fact, one 2007 study even found that calcium supplements may increase your odds of hip fracture (13).
Are Calcium Supplements Safe?
Calcium supplements do come with health concerns.
Studies have found that an intake of 1,000 mg or more of calcium from supplements may increase your risk of heart disease, stroke, colon polyps (which can become cancerous), kidney stones, and a build-up of calcium in the heart’s arteries (14, 15, 16, 17, 18).
Some experts believe that taking vitamin D with your calcium supplement could help neutralize some of those risks, but more research is needed before we know for sure (19).
In some extreme cases, taking too much calcium could even cause calcium deposits in your blood, also called hypercalcemia (20).
Calcium supplements also sometimes have side effects like gas, constipation, and bloating–which could be an indication that your calcium intake is too high.
Should I Stop Taking Calcium Supplements?
With few documented benefits, and several potential risks, the best move for most people is to stop taking calcium supplements.