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Also known as: Calcium Citrate, Calcium Carbonate
Essential for bone health and muscle contraction. Strong evidence, but food sources are preferred. Supplement only if dietary intake is inadequate.
Amount
500-1000mg daily (if not meeting dietary needs)
Timing
Split into 500mg doses with meals
Notes
Body absorbs max 500mg at once. Take with vitamin D. Citrate absorbs better than carbonate.
Track your Calcium intake alongside your macros in FitCommit.
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Primary structural component of bones
Required for muscle fiber activation
Essential for nerve impulse transmission
Required for coagulation cascade
Constipation
Use citrate form and stay hydrated
Bloating
Split into smaller doses
Important if dairy intake drops during a cut. Protects bone density.
Usually met through food during a bulk. Supplement only if dairy-free.
$0.05-0.15
per day
Excellent value
Available forms include Calcium Citrate (absorbs without food), Calcium Carbonate (cheapest, needs stomach acid), Calcium from food (preferred), Fortified foods. Citrate is better absorbed and can be taken without food. Carbonate is cheaper but needs stomach acid.
Men (some studies link high-dose calcium to prostate cancer risk). People with kidney stones history. Those with hypercalcemia. Calcium should also be avoided by pregnant or nursing women unless specifically recommended by a doctor.
Calcium has an evidence rating of A (Strong Evidence). Essential for bone health and muscle contraction. Strong evidence, but food sources are preferred. Supplement only if dietary intake is inadequate.
The recommended dose is 500-1000mg daily (if not meeting dietary needs). Body absorbs max 500mg at once. Take with vitamin D. Citrate absorbs better than carbonate.
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