Calcium citrate is a highly bioavailable form of calcium, a mineral essential for maintaining bone mineral density, nerve transmission, and muscle function. Its primary healthspan relevance is in the prevention of osteoporosis and associated fractures, a major cause of morbidity and loss of independence in older adults. However, the utility of high-dose supplementation is debated due to potential links with increased cardiovascular risk.
Verdict
Consider for bone health if deficient; otherwise, prioritize dietary sources.
HEALTHSPAN IMPACT
Moderate
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$5 - $25
Protocol
- Typically taken as 500-600 mg once or twice daily with food to enhance absorption.
Flags
- High doses may increase the risk of kidney stones.
- Supplementation is controversial due to potential links to increased cardiovascular calcification.
- Interferes with absorption of thyroid medications, tetracycline/quinolone antibiotics, and bisphosphonates.
- Should be co-supplemented with Vitamin D and K2 for optimal absorption and utilization.
- Dietary calcium from whole foods is generally considered superior and safer than supplementation.