NSTK · 01.2026Independent supplement reference
NutriStack
Edition 1.0Updated July 13, 2026

Calcium

Mineral ·Exploratory record · not publication-reviewed ·Updated July 13, 2026

The most abundant mineral in the body, critical for bone health, muscle contraction, nerve signaling, and blood clotting.

Evidence tier
Strong
Indexed sources
17 2006–2025
Interactions
0
Cost / month
$3.00 budget
Read the sources → Compare profiles
Publication status

Exploratory record, not a reviewed medical publication.

See the editorial and medical-review policies for the publication gate.

This generated database record has not completed a claim-level review by a qualified human medical reviewer. Bibliography links and evidence labels are not approval. The page remains available for reference and is excluded from search indexing.

In short

What the research says.

A quick, data-only summary. The full evidence, dosing, and sources are below.

Calcium is a mineral most often used for bone health, muscle function, nerve signaling. NutriStack rates the overall evidence as strong. A typical adult dose is 500–1,000 mg daily (split doses), commonly taken as calcium citrate (absorbed with or without food) over calcium carbonate. This profile indexes 17 sources.

What it's good for
  • Bone health6,10
  • Muscle function
  • Nerve signaling
  • Blood clotting
  • Heart rhythm4
What to watch for
  • Constipation
  • Kidney stones (without K2)
  • Arterial calcification (without K2)
  • Hypercalcemia
  • Hyperparathyroidism

The bottom line

Evidence rating strong. Most-documented uses: bone health, muscle function, nerve signaling. 17 sources indexed (2006–2025), with 0 interaction records on file.

The science

How it works, mechanistically.

Core mechanism

99% stored in bones/teeth as hydroxyapatite crystals. Remaining 1% is essential for muscle contraction (triggers actin-myosin cross-bridge), nerve impulse transmission, hormone secretion, and blood coagulation cascade.

Class
Essential Mineral
Found in food
Dairy products, Sardines (with bones), Kale
Low-status signs
Osteoporosis, Muscle cramps
Absorption
Water-soluble; take with food
Dosing

Dosing & protocol.

Common range
500–1,000 mg daily (split doses)
Recommended form
Calcium citrate (absorbed with or without food) over calcium carbonate

Split into 500mg doses; competes with iron, zinc, and magnesium. Always pair with K2 and D3.1,2

Cost

What it actually costs.

Real-world pricing across three quality tiers. Assumes Calcium Citrate.

BudgetBest value
$3.00 /mo
$0.10 per dose
Mid
$6.00 /mo
$0.20 per dose
Premium
$10.50 /mo
$0.35 per dose

Assumes about 500-600 mg elemental calcium/day. Carbonate is often cheaper on paper, but citrate is usually the better value when stomach acid or tolerance is an issue. Updated 2026-04-02.

From food

The same dose, as food.

How much you'd eat to match a supplemental dose.

500 mg calcium
About 1.5 cups yogurt or 1 can sardines with bones

This is close to the amount best absorbed in a single sitting.

1,000 mg calcium
About 3 cups yogurt or milk, or a combination of dairy plus canned salmon/sardines with bones

Supplements should generally cover only the gap left after food.

Safety

Full safety detail.

Side effects

  • Constipation
  • Kidney stones (without K2)
  • Arterial calcification (without K2)

Contraindications

  • Hypercalcemia
  • Hyperparathyroidism
  • Must take with vitamin K2 to direct calcium properly1,6
Sources

Sources, by evidence tier.

Numbered references. Citations throughout the page link here.

Meta-analyses & systematic reviews

13

Randomized controlled trials

1

Reviews & position papers

2

Reference material

1
FAQ

Common questions.

Quick answers about Calcium, drawn from the data on this page.

What is Calcium?

The most abundant mineral in the body, critical for bone health, muscle contraction, nerve signaling, and blood clotting.

What is Calcium used for?

Commonly cited benefits of Calcium include: Bone health; Muscle function; Nerve signaling; Blood clotting; Heart rhythm. NutriStack rates the overall evidence as strong.

What is a typical dose of Calcium?

A typical adult dose of Calcium is 500–1,000 mg daily (split doses). The commonly recommended form is Calcium citrate (absorbed with or without food) over calcium carbonate. These are general ranges, not personalized advice; confirm the right dose with a clinician.

What are the side effects of Calcium?

Reported side effects include constipation, kidney stones (without k2), arterial calcification (without k2). This is educational information; check with a healthcare professional before use.

How strong is the evidence for Calcium?

NutriStack rates this as Strong, meaning multiple high-quality meta-analyses or systematic reviews converge on the same finding. Full tier criteria are at https://nutristackapp.com/methodology/evidence-tiers.

Use this with your stack

Calcium in NutriStack.

Add it to your stack, see how it interacts with everything else you take, and get a Stack Score that updates the moment it does.

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NutriStack is an informational and organizational tool, not a medical service, and not a substitute for professional advice. Always consult a qualified healthcare professional before starting, stopping, or changing any supplement or medication.