MineralNo.015
Calcium
Bone & teeth structure, muscle & nerve signaling.
Typical / RDA1,000–1,200 mg
Upper limit2,500 mg
EvidenceModerate
How to take it
Timing Split dosesFood With mealsForm Citrate / carbonate
What to know
The body absorbs only ~500 mg at once, so split larger doses. Dairy, fortified foods, and greens often supply enough. Pairs with vitamin D and K2.
Interactions & cautions
- Blocks iron and some antibiotics — separate by 2 h.
- Needs vitamin D to absorb effectively.
Do you actually need it?
Eat yogurt and greens? A pill may be redundant.
Reference values: NIH Office of Dietary Supplements, adult general population. Educational information only — not medical advice. Confirm with a healthcare professional.