Berkeley Wellness notes that some studies have suggested calcium supplements may do more harm than good, or that they could be useless at best. But no, their experts say: “We have repeatedly examined the research linking calcium to heart disease and not found it convincing. And the latest research confirms the benefits of the supplements for bones.”
Here are some tips on getting the most from your calcium intake:
- Women 50 or older and men 70 or older should try to get 1,200 milligrams of calcium daily; anyone younger should aim for 1,000.
- If you can get the bulk of your calcium from food instead of supplements, that’s better for you.
- Avoid taking more than 1,000 milligrams of calcium in supplement form per day. Higher doses can increase the odds of kidney stones. (Weirdly, though, calcium-rich foods appear to help prevent kidney stones.)
- Talk with a doctor about taking calcium supplements if you take thyroid hormones, corticosteroids, tetracycline, iron pills, or medication for acid reflux.
Finally, make sure you’re getting plenty of vitamin D, too — it’s necessary for calcium to do its job well. Because it’s hard to get enough vitamin D from food, it’s a good idea to take a supplement for it, too.