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A: Calcium supplementation has been very controversial and there still isn't a consensus on the matter. Although we know calcium is important for healthy bones, muscle and nerve function and even blood clotting, the healthcare community cannot agree on how much is necessary.
In general, calcium supplementation is probably not required for people without increased calcium losses. In fact, some studies have shown that too much calcium could increase the risk of kidney stones and bone fractures.
The most important things for bones are calcium, vitamin D and resistance exercise in concert. Vitamin D is essential for calcium absorption and decreasing excretion. Resistance exercise places a positive stress on the bones that strengthen them. Vitamin K can also play a role in slowing osteoporosis. The body needs enough calcium so it doesn’t steal from bone calcium and post-menopausal women need 200 mg more of calcium per day (1200mg).
Calcium is best absorbed in dosages of 500-600 mg and under. We recommend avoiding any supplements with doses larger than that at one time. You should aim to be getting your recommended total of 1000-1200mg of calcium through diet and supplements.
Some brands tested and approved by ConsumerLabs:
Examples of calcium-rich foods: