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🦷
Mineral Dosage: 500–1,000 mg (ideally from food)

Calcium

Calcium supports bone mineralization, but food sources are preferred. Calcium citrate absorbs well regardless of food; carbonate needs stomach acid. High single doses inhibit iron absorption.

Benefits

✓ Supports bone density
✓ Supports muscle function
✓ Supports nerve signaling

Available Forms

Citrate

high absorption

Absorbs well with or without food.

Carbonate

moderate absorption

Requires stomach acid; take with food.

Common Uses

Bone health Osteoporosis prevention PMS support

Best Timing

⏰ with meal

Take with meals; split doses over 500 mg.

Things to Consider

  • ⚠ Inhibits iron absorption — separate timing
  • ⚠ Don't exceed 500 mg per dose
  • ⚠ Balance with magnesium and vitamin D

Related Ingredients

☀️ Vitamin

Vitamin D3

Vitamin D3 (cholecalciferol) is more effective than D2 at raising 25(OH)D. It requires dietary fat for absorption and works synergistically with vitamin K2 and magnesium.

1,000–4,000 IU (test before high-dose) Explore →
🦴 Vitamin

Vitamin K2 (MK-7)

Vitamin K2 activates osteocalcin and matrix Gla-protein, helping direct calcium to bone and away from arteries. It complements vitamin D3 supplementation.

45–180 mcg (MK-7) Explore →
🩸 Mineral

Iron

Iron bisglycinate is better tolerated than ferrous sulfate and comparable in raising ferritin. Absorption is enhanced by vitamin C and inhibited by calcium, coffee, and tea.

18–65 mg (depends on need; test first) Explore →
🧲 Mineral

Magnesium Citrate

Magnesium citrate is more bioavailable than oxide and is commonly used for both repletion and as an osmotic laxative at higher doses.

200–400 mg elemental magnesium Explore →
Disclaimer: This information is educational and not medical advice. Supplement needs vary by individual. Always consult a qualified healthcare professional before starting any supplement, especially if you have medical conditions or take medications.