Calcium Supplements: Benefits, Sources & Dosage - Expert Guide

Calcium is an important nutrient that has a major role in bone health. Calcium also has been associated with the promotion of heart health, the prevention of certain cancers, and weight management. Calcium can be consumed as a supplement or through a diet rich in dairy products, dark leafy greens, beans or tofu.

Bone Health

• Calcium is a major component of bones. It aids in bone growth and bone strength. Research indicates that taking a calcium supplement as an older adult aids in the prevention of osteoporosis.

Muscle Contraction

• Calcium plays a key role in the contraction of muscles, which allows the body to move.

Cell Function

• Calcium also plays a role in the transmission of messages to cells in the body. In addition, calcium aids in the metabolism of enzymes and hormones.

Heart Health

• Research indicates that calcium may help to lower blood pressure and lower one's risk of hypertension.

Anti-Cancer Properties

• A study published in February 2009 in "The Archives of Internal Medicine" indicates that older adults that consumed diets rich in calcium had a lower risk of developing cancers that affect the digestive system, including colorectal cancer.

Weight Management

• Research indicates that a calcium-rich diet is associated with a lower body weight and a smaller amount of weight gain over time.

Choosing a Supplement

• Supplements that contain calcium carbonate have the highest percentage of calcium compared to other calcium compounds. The supplement should also contain vitamin D in order to aid in the absorption of calcium.