Calcium
minerals · Bone density · muscle · nerve · heart rhythm
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.
⏱️ Timing & dosage for Calcium
With food; split doses — body absorbs max ~500mg at once; space from iron/zinc
500–1000mg daily from food+supplement combined; pair with Vitamin D3 and K2
✅ Benefits of Calcium
- •Bone density maintenance
- •Muscle contraction
- •Nerve signaling
- •Heart rhythm
- •Blood pressure regulation
⚠️ Side effects & 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
Vitamin D is what allows calcium to be absorbed from the gut at all. Calcium supplementation does much less without adequate D.
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.
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.
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