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Longevity Atlas
TargetedMuscle, boneVegan form available

Calcium

Best from food (dairy, sesame, greens); as a supplement only for measured shortfall, with D3 and K2 — high-dose calcium tablets raised cardiovascular risk.

4/5Estimated monthly cost: ≈ 4 €
Dose

At most 500 mg as a supplement, with food, if diet falls short of 1,000 mg.

Timing

With food, not at the same time as iron or zinc.

⚠ Cautions

Avoid with kidney stones, hypercalcaemia or atherosclerosis; not without K2.

What it is

The main bone mineral; the daily need is 1,000–1,200 mg, which most people cover from food.

What the evidence shows

Meta-analyses: supplemental calcium with vitamin D cuts fractures 10–15% in older deficient women; calcium alone doesn't. Bolland 2010: calcium tablets meant 30% more heart attacks (contested, but WHI data echo it).

Goals

Muscle, strengthHealthy years

Sources

  1. Bolland MJ et al. Effect of calcium supplements on risk of myocardial infarction – meta-analysis. BMJ (2010) ↗
  2. Weaver CM et al. Calcium plus vitamin D supplementation and risk of fractures – NOF meta-analysis. Osteoporos Int (2016) ↗

Last reviewed: 6 September 2026

This site is educational and does not replace medical advice. Start any supplement or drug only after consulting a doctor or pharmacist.