Your Calcium Supplement May Not Be as Helpful as You Think

You Should Know: Everyone knows calcium keeps your bones strong. But the human body can’t make the mineral on its own, so we get it from food or supplements, and most adults need between 1,000 and 1,200 milligrams a day. That message has pushed lots of people toward calcium supplements, which is now a $6.4 billion industry. But newer research suggests that the need for extra calcium might be overblown — or could even be risky — for people who already eat a balanced diet.

Going Deeper: A review of 69 clinical trials with more than 150,000 participants found little to no benefit from calcium, vitamin D, or combined supplements for preventing bone fractures or falls. Other research has raised concerns about high-dose calcium supplements, including a possible increased risk of kidney stones and cardiovascular problems.

Takeaway: Most healthy people can get the calcium they need from foods like dairy, leafy greens, fortified foods, and fish. However, supplements may still be helpful for people who don’t get enough calcium from their diet, including some postmenopausal women and people with conditions that affect calcium absorption. 

Bottom Line: A balanced diet usually covers your bases better than a pill, but always check with your doctor first before adding (or quitting) a supplement.