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MINERALS

Calcium (Citrate-Malate)

Bone density · neuromuscular

VERY STRONG EVIDENCEVEGANREAD THE RESEARCH
Written to our editorial standards · reviewed against published research· Updated 2 Jun 2026
Last reviewed: May 30, 2026
QUICK ANSWER

Calcium: Bone density · neuromuscular. Essential for bone density, especially in women, vegans, and adults with low dairy intake. Standard dose 500 mg, taken in the evening, about $14/month. Evidence rating: very strong evidence.

What is Calcium?

Calcium is the most abundant mineral in the body and the building block of bone and tooth structure. Adequate calcium intake, combined with vitamin D, vitamin K2, and weight-bearing exercise, is essential for peak bone mass in young adulthood and for preventing osteoporosis later in life. The citrate-malate form is the most bioavailable and well-tolerated, suitable even on an empty stomach. Take separately from iron, zinc, and thyroid medication. Standard dose is 500-1000 mg of supplemental calcium per day, split into 500 mg servings.

WHY IT MATTERS

Essential for bone density, especially in women, vegans, and adults with low dairy intake.

Natural food sources

Where possible, get Calcium from whole foods first. Common dietary sources include:

DairySardines (with bones)TofuLeafy greensAlmonds

Where to buy

Solgar Calcium Citrate Malate with Vitamin D3
RECOMMENDED
Solgar, Calcium
500 mg · Evening · ~$14/month

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Interactions

Other minerals

Magnesium Glycinate
Sleep · stress · muscle relaxation
Zinc Picolinate
Immune · hormones · skin
Iron Bisglycinate (Gentle)
Energy · oxygen transport (women)
Magnesium Citrate
Constipation · general magnesium · cramps

Common questions

What is Calcium?
Calcium is the most abundant mineral in the body and the building block of bone and tooth structure. Adequate calcium intake, combined with vitamin D, vitamin K2, and weight-bearing exercise, is essential for peak bone mass in young adulthood and for preventing osteoporosis later in life. The citrate-malate form is the most bioavailable and well-tolerated, suitable even on an empty stomach. Take separately from iron, zinc, and thyroid medication. Standard dose is 500-1000 mg of supplemental calcium per day, split into 500 mg servings.
What is Calcium used for?
Bone density · neuromuscular. Essential for bone density, especially in women, vegans, and adults with low dairy intake.
What is the standard dose of Calcium?
500 mg, typically taken in the evening. Approximate cost is $14 per month.
How strong is the evidence for Calcium?
Very strong evidence for its primary uses. See the full study list on the research page.

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