We all know calcium is an essential mineral for our bones and teeth – but it has plenty of other important jobs too, from helping your muscles work as they should to helping your blood clot normally. Your body can't produce calcium on its own, so it all has to come from your diet. Here's what calcium does, where to find it, and when a supplement might help.
Why is calcium important?
Calcium is the most abundant mineral in the body, and almost all of it is stored in your bones and teeth – it's what gives them their structure. Calcium contributes to the maintenance of normal bones and normal teeth, which is why it's especially associated with childhood, when bones are still developing, and with maintaining normal bones throughout later life.
While we all associate calcium with bones and teeth, it has several other important roles. It contributes to normal muscle function and normal neurotransmission (the way your nerves pass along their signals), to normal blood clotting, and to normal energy-yielding metabolism. It also plays a role in the process of cell division. In other words, it's quietly involved well beyond the skeleton.
One thing worth understanding is the calcium–vitamin D partnership. Your body relies on vitamin D to absorb calcium properly, so if your vitamin D levels are low – which is common in the UK over autumn and winter – you won't get the full benefit of a calcium-rich diet. It's exactly why many calcium supplements also contain some vitamin D.
Because your body can't make calcium, it has to come from food or supplements, and a steady intake is what keeps your body topped up rather than drawing on its reserves. Keeping up a balanced diet – or using a supplement where needed – is the simplest way to maintain that.
What are the best sources of calcium?
Milk and cheese are what most of us think of first, and for good reason. A single 200ml glass of milk provides around 240mg of calcium – roughly a third of what most adults need in a day. It's good to know that low-fat versions contain just as much as the full-fat equivalents.
There's plenty of calcium outside the dairy aisle, too. You'll find it in green leafy vegetables like curly kale, okra and broccoli. Spinach is an interesting exception: it looks calcium-rich on paper, but it's also high in oxalates, which bind to the calcium and make it much harder for your body to absorb – a good example of how the "on paper" figure isn't always the whole story. You'll also find calcium in oily fish such as sardines and mackerel, in dried figs and satsumas, and in fortified foods including bread and breakfast cereals – two large slices of bread made with fortified flour can provide around 155mg of calcium.
The NHS recommends 700mg of calcium a day for adults aged 19 and over, including during pregnancy.
Do I need a calcium supplement?
If you're eating a balanced, varied diet, you're likely getting all the calcium you need. However, if you're lactose intolerant, follow a vegan diet, or simply aren't a fan of dairy, you may find it harder to get enough – and a supplement is a simple way to top up your levels.
A supplement is also often recommended for postmenopausal women, as the body produces less oestrogen at this stage, which affects how calcium is handled. And if you have a condition that affects how well you absorb nutrients, such as inflammatory bowel disease or coeliac disease, your GP or pharmacist can advise you on whether a supplement would help.
Our calcium supplements come in a few different forms, including high-strength tablets and capsules, sweet-tasting chewables, and formulations that combine calcium with vitamin D3, magnesium and zinc – you can also explore our dedicated calcium and magnesium supplements. Many are suitable for vegetarians and vegans, and some are Kosher and Halal certified, but always check the product label for specific dietary information.
Explore our range of calcium supplements to support the maintenance of normal bones, teeth and muscle function.