Myth or fact? Take the 60-second supplement quiz. Flip the first card
🦴 Minerals · Strong evidence

Calcium

Bone density · muscle · nerve · heart rhythm. People take it for:

  • Bone density maintenance
  • Muscle contraction
  • Nerve signaling
  • Heart rhythm
  • Blood pressure regulation

Why it works

Calcium is the most abundant mineral in the body, critical for bone density, muscle contraction, and nerve signaling. Supplement only if dietary intake is insufficient — excess calcium from supplements may increase cardiovascular risk.

Your Today

Morning

Calcium (preview, not in your stack yet)preview

How to take Calcium

Best time to take

With food; split doses — body absorbs max ~500mg at once; space from iron/zinc

Suggested dose

500–1000mg daily from food+supplement combined; pair with Vitamin D3 and K2

Side effects and risks

  • May increase cardiovascular risk when over-supplemented
  • Can block iron and zinc absorption — space apart
  • Constipation at high doses
  • Always pair with Vitamin D and K2

Calcium interactions

  • Works withVitamin D3

    Vitamin D is what allows calcium to be absorbed from the gut at all. Calcium supplementation does much less without adequate D.

  • NoteMagnesium Glycinate

    Calcium and magnesium compete mildly for absorption at higher doses. Not a problem, but if you take large amounts of both, splitting them across the day gets you more of each.

  • CautionIron

    Calcium competes with iron for absorption and can cut how much iron you take in substantially. Take them at least two hours apart, and keep iron away from a calcium-rich meal.

  • CautionZinc

    Calcium competes with zinc for absorption, so a calcium tablet taken alongside zinc reduces how much zinc you take in. Space them a couple of hours apart.

Related supplements

Medical disclaimer: Nothing on Stack Ritual constitutes medical advice. The information provided is for educational purposes only. Always consult your doctor or a qualified healthcare provider before beginning, changing, or stopping any vitamin, supplement, or wellness regimen.