Calcium
Calcium is the most abundant mineral in the human body, with roughly 99% stored in bones and teeth. It is obtained through dairy products, leafy greens, fortified foods, and supplements. While essential for skeletal integrity, its value as a standalone supplement for adults with adequate dietary intake is debated.
Expert Evidence
9 references from 2 experts
“When they isolated just randomized control trials with the lowest risk of bias, calcium supplements didn't seem to help at all. There were even some risks with taking too much calcium.”
Do This Daily to STOP Bone Loss & Prevent Fractures
6:243 references in 3 episodes from 2024–2025
Brad Stanfield recommends against calcium supplements, citing randomized controlled trials showing no fracture prevention benefit and potential risks including kidney stones. He acknowledges calcium is critical for teeth and bone health but emphasizes getting it from diet rather than supplements. No personal usage, dosing guidance, or specific brand recommendations are discussed.
“Just giving calcium on its own, I don't think I've ever recommended it. Not in performance enhancement with athletes, not in my practice as a medical doctor.”
Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia
2:12:146 references in 2 episodes
Galpin advises against calcium supplementation for adults, noting the data is unimpressive and he has never recommended it. He emphasizes calcium's critical role in bone health but maintains that adequate dietary intake (800-1,000mg/day) is sufficient, making supplementation unnecessary for most people. There is no evidence of personal use.
Benefits
Calcium is essential for bone health, with 99% stored in bones. Insufficient intake triggers parathyroid hormone release that pulls calcium from bones, potentially compromising bone density.
Best Practices
Adequate calcium intake is around 800-1,000mg per day from diet. Beyond that threshold, supplemental calcium doesn't meaningfully improve bone health and is mostly excreted.
Cautions
Galpin has never recommended calcium supplements alone, neither for athletes nor in medical practice. He finds the data for adult supplementation mixed to unimpressive, though he notes children may respond differently.
Side Effects
- Constipation
- Bloating and gas
- Kidney stones at high doses
- Possible cardiovascular concerns with excessive supplementation