Why it matters
Your blood calcium is tightly controlled, so if you don't eat enough, your body pulls calcium from bone. Over time that thins bones and raises osteoporosis risk. Many teens, older women, and people who avoid dairy fall short. Your gut needs vitamin D to absorb calcium well.
Food and supplements
Top sources are milk, yogurt, and cheese, plus canned sardines and salmon with bones, calcium-set tofu, fortified plant milks, and greens like kale and bok choy. With lactose intolerance, try yogurt, hard cheese, or lactose-free milk. Take supplements in doses of 500 mg or less at a time; calcium carbonate absorbs best with food, calcium citrate either way. Too much from supplements can cause kidney stones and constipation.
This article is general health information and is not a substitute for diagnosis or treatment. If symptoms persist, see a doctor.
FAQ
- Are calcium supplements bad for your heart?
- Some studies raised concerns, but findings are mixed. Getting calcium from food first and supplementing only the gap is the safe approach.
- Does coffee leach calcium?
- Caffeine slightly increases calcium loss, but a few cups a day is fine if your intake is adequate.
Sources reviewed: 2026-10-26
References
- National Institutes of Health Office of Dietary Supplements. Calcium: Fact Sheet for Health Professionals.
- Bolland, M. J., et al. (2015). Calcium intake and risk of fracture: Systematic review. BMJ, 351, h4580.
- 한국영양학회. (2020). 2020 한국인 영양소 섭취기준. 보건복지부.