Calcium is an essential mineral vital for bone density, muscle contraction, nerve function, and hormone secretion. Optimizing its intake supports skeletal integrity, reducing fracture risk, and maintains proper physiological function throughout life, contributing to a robust healthspan.
Verdict
Essential for bone health; balance dietary and supplemental intake carefully.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
A
MONTHLY COST
$10 - $50
Protocol
- Aim for 1,000-1,200 mg/day of total calcium from diet and, if necessary, supplements.
- Distribute calcium intake throughout the day (e.g., 500-600 mg doses) to optimize absorption.
- Ensure adequate Vitamin D intake, as it is crucial for calcium absorption and utilization.
Flags
- Excessive supplemental calcium intake may increase risk of kidney stones and potentially cardiovascular events.
- Individuals with pre-existing hypercalcemia or kidney disease should consult a physician.
- Often requires co-optimization with Vitamin D and K2 for optimal bone health and safety.
- Some medications can interact with calcium absorption or excretion.