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What are the Benefits of Taking Calcium Supplements?

Calcium is found in many foods, such as dairy products, and is essential for our bones and teeth, especially as the amount of calcium in these areas declines with age. This is why, as we get older, taking calcium supplements helps our bones stay strong and fix themselves if they break. They can help with muscle cramps, which is why women with period cramps sometimes take calcium. Our heart, nerves and blood-clotting systems also need calcium. Some research suggests calcium can be used for high blood pressure, reducing the risk of colon cancer, stroke and other conditions, but these claims haven’t been thoroughly tested.

Some other health benefits of calcium supplements include:

• Treating indigestion.
• Can reverse heart problems caused by high potassium levels when taken by IV.
• Controls high phosphate levels in the blood in people with kidney failure.
• Likely effective for bone loss in people taking corticosteroids.
• Reduces parathyroid hormone levels in people with kidney failure.
• Helps treat osteoporosis.

What are calcium supplements not effective for?

• Does not reduce the risk of breast cancer.
• Doesn’t prevent fractures in older people.
• Doesn’t help with weight loss.

Naturally, you can get calcium from foods like dairy products, leafy green vegetables, fortified plant-based milks and certain seafood. If you follow a vegan diet, have lactose intolerance, eat large amounts of protein or salt or have bowel or digestive issues, you should consider taking calcium supplements.

How much calcium is too much? Only take the recommended dose, between 1,000mg and 1200mg per day depending on your age, as excessive calcium supplements side effects include constipation, severe diarrhoea and increased risk of heart disease.