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Strong evidenceMinerals

Calcium

Also called: Calcium carbonate, calcium citrate

The main mineral in bone. Supplements help when diet is low in dairy, ragi or sesame, ideally with vitamin D.

Typical amount
500–1,000 mg a day from supplements, depending on diet (RDA 1,000 mg total)
Best time
With lunch or dinner; split doses above 500 mg
Food
With food
Typical course
12 weeks, then review
Upper limit
2,500 mg a day total; 500 mg per dose
Is it right for me?

Where to buy

3 products
Also inside 1 other product (combinations and multivitamins)

What is calcium?

Calcium builds and maintains bone and is needed for muscles and nerves. Indian diets low in dairy often fall short. Supplements work best in doses of 500 mg or less at a time, with food, and together with enough vitamin D.

Forms. Carbonate (take with food, cheapest) and citrate (absorbs on an empty stomach, gentler). Often combined with D3, magnesium and zinc.

What it may help with

Evidence grade

Strong: several good human trials. Moderate: some trials, mixed results. Limited: small or early studies. Traditional: long use, little trial evidence.

Safety and interactions

Side effects
Constipation and bloating. Very high intakes from supplements may raise kidney stone risk.
Who should be careful
Kidney stones or high calcium: doctor first; can constipate
Spacing
2 h apart from iron and zinc; 4 h from thyroid tablets
Medicines
Keep it 4 hours apart from thyroid medicine. Keep it 3 hours apart from antibiotics. Keep it 4 hours apart from acid reducers. Ask your doctor first if you take pregnancy or breastfeeding.
Stop and call a doctor if
Severe constipation, kidney pain, confusion

Food sources

Milk, curd, paneer, ragi, sesame (til), rajgira, green leafy vegetables and small fish eaten with bones.

Common questions

How much calcium can I take at once?

500 mg or less per dose absorbs best; split larger amounts.

Can I take calcium with iron?

Keep them at least 2 hours apart, because calcium blocks iron absorption.

Do I need it if I eat dairy?

Maybe not. Two to three servings of dairy or ragi a day may cover most needs.

Sources

For information only, not medical advice. Prices and links are checked by hand and can change; we may earn a small commission on some links. This plan is based on your answers and is not a medical diagnosis. It does not replace advice from your doctor. If you take medicines or have a health condition, check with your doctor before starting any supplement.