Calcium Citrate Dosages for Adults: Your GoodRx Guide
Key takeaways:
Most adults need between 1,000 mg and 1,300 mg of calcium daily. If you don’t get enough calcium through your diet, a calcium citrate supplement can help bridge the gap. But you should only take a calcium citrate supplement if a healthcare professional confirms your calcium levels are low.
There isn’t a set dose of calcium citrate that’s recommended for everyone. Most adults take between 500 mg and 1,500 mg of calcium citrate per day. Be sure to choose a product with a third-party seal to help protect your safety. And don’t take more than 500 mg of calcium citrate at a time.
Too much calcium may raise your risk of heart problems. And calcium citrate supplements may not be the best choice if you have chronic kidney problems. Talk with your healthcare team before taking a calcium citrate supplement to make sure it's a safe option for you.
Even though they’re sold over the counter, there are still ways to save on calcium supplements. GoodRx can help make calcium more affordable.
Access savings on related medications
Table of contents
Calcium is important for healthy bones and muscles, including your heart. It’s also the most abundant mineral in your body. Without enough calcium, your bones can weaken, and fractures become more likely. So it’s important to try to meet your calcium intake needs each day.
But knowing what form of calcium to take and the right dosage can be tricky. Here, we’ll outline how to find the right calcium citrate dosage for your needs.
How much calcium is recommended per day for adults?
Your calcium needs change throughout your life. The table below outlines the recommended dietary allowances for calcium in adults:
Age | Male | Female |
|---|---|---|
18 years | 1,300 mg | 1,300 mg |
19-50 years | 1,000 mg | 1,000 mg |
51-70 years | 1,000 mg | 1,200 mg |
70+ years | 1,200 mg | 1,200 mg |
What is the best source of calcium — food or supplements?
Getting calcium through a balanced diet may be a better way to meet your needs than with a calcium supplement. Calcium in the food you eat may help strengthen bone better than with supplements. It’s also easier for your body to absorb smaller amounts of calcium throughout the day when you eat.
Food sources of calcium include:
Dairy products (milk, yogurt, cheese)
Soy products (soy milk, tofu)
Dark leafy greens (collard greens, spinach, kale)
Grains, such as quinoa
Fortified beverages (orange juice, almond milk)
Fortified bread and cereals
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If you can’t meet your calcium needs through your diet, your prescriber may recommend a calcium supplement. You may find that a combination of calcium-rich foods and a calcium supplement works best.
Calcium citrate dosages for adults
Calcium citrate (Citracal) is one of the most common types of calcium included in OTC supplements. There isn’t a standard dose of calcium citrate that’s recommended for everyone. Most people take between 500 mg and 1,500 mg of calcium per day. But your personal recommended dosage depends on your usual diet and your target daily calcium intake.
To help you figure out how much calcium you’re currently eating, you can use a nutrition tracking app or an online food database. Then subtract that amount from your recommended daily intake. This will give you a rough idea of how much more calcium you need each day.
For instance, if you need 1,000 mg of calcium daily, and you usually get about 500 mg of that through food, adding a 500 mg calcium supplement each day may be enough for you. Keep in mind that you shouldn’t take a calcium supplement without your healthcare team’s OK. They can also help you determine what dose of calcium is best — no math required.
Tips for choosing and taking a calcium supplement
Calcium amounts are always listed as “elemental calcium.” This is true no matter which form of calcium is in the supplement.
You shouldn’t take more than 500 mg of calcium per dose. Your body doesn’t absorb calcium well in higher doses. So look for a supplement that contains 500 mg or less per dose. If you need to take more than 500 mg of calcium per day, you should divide it into several smaller doses to help with absorption.
Pay attention to the serving size. Some supplements consider a “dose” to be 2 or even 3 pills. This can make a difference when it comes to cost and convenience of the supplement you choose.
Look for USP-grade products. Look for a seal from the United States Pharmacopeia (USP) or another trusted third-party certification. Products without this certification — especially those made from oyster shell or bone meal — may contain harmful levels of lead or other heavy metals.
More isn’t always better. Studies suggest that high calcium levels may increase your risk of heart problems. So you should only take a calcium supplement if a healthcare professional has confirmed your levels are low. And you shouldn’t take more than recommended.
Calcium citrate vs. calcium carbonate
The two most popular forms of calcium supplements are calcium carbonate (Tums, Oyster Shell Calcium) and calcium citrate. Both are effective options to increase your calcium levels. But there are some differences between calcium carbonate versus calcium citrate:
Calcium carbonate contains more elemental calcium and may be more affordable than calcium citrate. It’s also an effective antacid, and you should take it with food. Calcium carbonate may not be the best choice if you’re taking medications to reduce stomach acid, such as a proton pump inhibitor. And it’s more likely to cause side effects, such as constipation, nausea, and bloating.
Calcium citrate is less likely to cause side effects than calcium carbonate. You can take it with or without food and it isn’t affected by medications that reduce stomach acid. But it contains less elemental calcium than calcium carbonate, and it isn’t an antacid. Calcium citrate may also be less affordable than calcium carbonate.
Are your calcium levels low? Here are the signs of calcium deficiency to keep an eye out for.
Calcium carbonate vs. calcium citrate: Learn the difference between these two forms of calcium to help you choose the best fit for your needs.
Foods for healthy bones: Incorporate these foods into your diet to keep your calcium levels up and your bones healthy.
Talk to your healthcare team if you have questions about which form of calcium is best.
Should you always take vitamin D with a calcium supplement?
It’s not always necessary to take vitamin D with calcium, but it may be a good idea for some people. You need vitamin D to absorb calcium from your digestive tract. People with low vitamin D levels may only absorb 10% to 15% of the calcium they consume. This is why vitamin D is often included in calcium supplements.
If your vitamin D levels are normal, you probably don’t need to take a calcium supplement that includes it. But a combination supplement is a good idea if your vitamin D levels are low. Your prescriber can check your vitamin D levels and let you know if you should take it along with calcium.
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Are there any dosage adjustments for medical conditions?
Your daily calcium requirements may be slightly higher if you’re living with chronic liver problems.
If you’re living with chronic kidney problems, a history of calcium-containing kidney stones, or high blood calcium levels, it’s best to avoid calcium supplements unless your healthcare team recommends them.
What happens if you miss a dose of calcium citrate?
If you miss a dose of a calcium supplement, it’s not a huge deal. Calcium supplements help keep your calcium levels up over time, so they don’t have immediate effects. If you forget a dose, you can take it as soon as you remember. If it’s almost time for your next dose, just skip the missed dose and continue with your usual regimen. Don’t double up on your calcium dosage in order to make up for a missed day.
What should you do if you take too much calcium citrate?
Taking an extra dose of calcium citrate by mistake isn’t likely to cause a problem. You may experience more side effects, such as nausea or constipation. But taking too much calcium at once or over time can cause more serious problems.
If you think you or a loved one have taken too much calcium, contact Poison Control at 1-800-222-1222. If you’re experiencing symptoms such as ongoing vomiting, confusion, or dark brown urine, seek emergency care right away.
How to save on calcium
Calcium citrate supplements are readily available over the counter. But there are ways to save on the cost.
Use your FSA or HSA funds. In most cases, you can purchase OTC vitamins and supplements using these accounts.
Save with GoodRx. If you get a prescription for a calcium supplement, you can fill it through the pharmacy and save on the cost using a free GoodRx discount.
The bottom line
Calcium is an important mineral to help keep your bones and muscles healthy. Most adults need between 1,000 mg and 1,300 mg of calcium per day. It’s best to meet your calcium needs through the foods you eat. But if you aren’t getting enough from your diet, calcium citrate supplements can help bridge the gap. Most adults take between 500 mg and 1,500 mg of calcium citrate per day in supplement form.
Too much calcium citrate may be harmful for your health and increase your risk of heart problems. So you shouldn’t take a calcium citrate supplement unless a healthcare professional tells you to. Look for a product with a third-party seal, and don’t take more than 500 mg of calcium citrate at a time. Choosing a calcium citrate supplement that also contains vitamin D may help you absorb calcium better, but it’s not always necessary.
If you have high calcium levels, chronic kidney problems, or a history of calcium-containing kidney stones, you may need to avoid calcium citrate supplements. Talk to your healthcare team for guidance.
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References
Booth, A., et al. (2013). A Closer look at calcium absorption and the benefits and risks of dietary versus supplemental calcium. Postgraduate Medicine.
Dietary Guidelines for Americans. (n.d.). Food sources of calcium. U.S. Department of Agriculture.
Khazai, N., et al. (2008). Calcium and vitamin D: Skeletal and extraskeletal health. Current Rheumatology Report.
MedlinePlus. (2023). Calcium supplements.
National Institute of Arthritis and Musculoskeletal and Skin Diseases. (2023). Bone health and osteoporosis. National Institutes of Health.
Office of Dietary Supplements. (n.d.). Calcium citrate. National Institutes of Health.
Office of Dietary Supplements. (2023). Calcium: Fact sheet for consumers. National Institutes of Health.
Plantz, M. A., et al. (2024). Dietary calcium and supplementation. StatPearls.
