Description
Calcium is the most abundant mineral in the human body and is essential for maintaining overall health, playing a critical role in the proper functioning of bones, muscles, nerves, and the heart. Approximately 99% of the body’s calcium is stored in the bones and teeth, where it provides structural strength and resilience. Beyond supporting bone density and dental health, calcium also contributes to muscle contraction, nerve signaling, blood clotting, and cardiovascular function, making it a vital nutrient for daily wellbeing and long-term health.
🧬 What Is Calcium?
Calcium is a mineral necessary for building and maintaining strong bones and teeth. It also plays important roles in muscle contraction, nerve transmission, blood clotting, and heart function. Calcium works closely with vitamin D to ensure proper absorption and utilization in the body.
🌿 Why Calcium Is Important
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Bone and Teeth Health – Key building block for bone density. Crucial during growth, pregnancy, and aging (especially post-menopause).
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Muscle Contraction – Required for muscles (including the heart) to contract properly.
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Nerve Transmission – Helps send signals between nerves.
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Blood Clotting – Essential for normal clotting function.
🍎 Supplement Facts (Per Tablet)
| Name | Amount | *IR |
|---|---|---|
| Calcium (as Calcium Carbonate) ** | 1,200 mg | 92% |
| Vitamin D (as D3 cholecalciferol) | 25 mcg (1,000 IU) | 125% |
*IR = Intake Reference
**1,200 mg Calcium (as Calcium Carbonate) = 92%
***25 mcg (1,000 IU) Vitamin D (as D3 cholecalciferol) = 125%
📏 Recommended Daily Intake (RDI)
| Group | RDI |
|---|---|
| Adults (19–50 yrs) | 1,000 mg/day |
| Women 51+ / Men 70+ | 1,200 mg/day |
| Teens (9–18 yrs) | 1,300 mg/day |
💡 Tip: Your body can only absorb ~500–600 mg at a time, so split doses if supplementing.
🍽️ Food Sources of Calcium
| Food | Approx. Calcium per Serving |
|---|---|
| Yogurt (1 cup) | 300–450 mg |
| Milk (1 cup) | 300 mg |
| Cheese (1 oz) | ~200 mg |
| Tofu (½ cup, calcium-set) | ~250 mg |
| Sardines (with bones, 3 oz) | ~325 mg |
| Kale / Bok choy (1 cup cooked) | ~100–200 mg |
| Fortified plant milks / cereals | Varies (check label) |
💊 Calcium Supplements
| Type | Absorption | Notes |
|---|---|---|
| Calcium carbonate | Needs stomach acid (take with food) | High calcium content per pill |
| Calcium citrate | Better absorption | Can be taken with or without food |
| Calcium lactate/gluconate | Lower elemental calcium | Less common |
⚠️ Too Much Calcium?
Upper Limit: 2,000–2,500 mg/day (from food + supplements)
Excess calcium can cause:
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Kidney stones
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Constipation
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Interference with iron/magnesium absorption
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Cardiovascular concerns (with excessive supplementation)
Important Warning:
Excess calcium can be harmful. Only supplement according to RDI or under medical guidance.
💡 Calcium Needs Vitamin D
Vitamin D is necessary for calcium absorption. Without enough vitamin D, even high calcium intake might not support bone health. Consider combo supplements (Calcium + D3).
🌿 Who Might Need Supplements?
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Postmenopausal women
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People with lactose intolerance or dairy-free diets
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Those with osteoporosis or osteopenia
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Vegans (if not consuming fortified foods)
🧠 Summary
Pros
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Essential for bones, heart, and nerves
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Easy to get from diet or supplements
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Widely studied and understood
Cons
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Poor absorption if taken incorrectly
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Excess can lead to health issues
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Absorption depends on vitamin D and timing
📌 Important Disclaimer
Supplementary foods cannot replace normal nutrition intake. This product is not a medicine and is not used for the prevention or treatment of any diseases. For the Best Before End and Batch Number, see the label on packaging. Do not use if seal is broken or damaged.
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