Calcium Guide

Calcium is the body’s most abundant mineral and is essential for healthy bones and teeth. Learn about its role, food sources, daily needs, and what to consider when choosing a supplement.¹,²

✅ Reviewed by Jamieson's Science Team

Quick Answers

What does calcium do?

Calcium helps build and maintain bones and teeth and supports normal muscle function.¹,³

How much calcium do adults need?

Most adults aged 19–50 need 1,000 mg of calcium per day. Needs increase at some later life stages.²

What foods contain calcium?

Milk, yogurt, fortified plant beverages, calcium-set tofu, some leafy greens, and fish with edible bones can provide calcium.³

Why is vitamin D often paired with calcium?

Vitamin D helps the body absorb and use calcium and is commonly included in bone-health formulas.¹

What is calcium?

Calcium is an essential mineral that forms much of the structure of bones and teeth. It also supports normal muscle function and other processes throughout the body.¹,³ 

Because the body can’t make calcium, it needs to come from food, supplements, or both. 

How does the body use calcium?

Most calcium is stored in bones and teeth, where it helps provide structure and strength. Calcium also helps muscles work normally.³ 

Health Canada recognizes calcium for the development and maintenance of bones and teeth. Adequate calcium and vitamin D, along with a healthy diet and physical activity, may also reduce the risk of osteoporosis later in life.¹ 

Which health goals can calcium support?

Bone Health

Calcium helps develop and maintain strong bones and teeth and plays a central role in lifelong bone health.¹

Muscle Health

Calcium helps muscles work normally and supports the processes involved in muscle contraction.³

Healthy Aging

Getting enough calcium throughout life, along with vitamin D, a healthy diet, and physical activity, may help reduce the risk of osteoporosis later in life.¹

How can calcium fit into your routine?

You can get calcium from foods and fortified foods, with supplements helping when your diet doesn’t provide enough. 

  • Build it into meals: Dairy, fortified plant beverages, tofu, and some leafy greens can provide calcium.³ 
  • Think long term: Consistent calcium intake supports bones throughout life.¹ 
  • Pair with vitamin D: Vitamin D helps the body absorb and use calcium.¹ 
  • Stay active: Regular weight-bearing activity also supports bone health. 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

What should you look for in a calcium supplement?

Start with what you need, then choose a product that fits your life.

  • Check the amount: Look at the elemental calcium provided per serving. 
  • Check the form: Common forms include calcium carbonate and calcium citrate. 
  • Consider vitamin D: Many formulas include vitamin D to support calcium absorption.¹ 
  • Review the full formula: Some products also include magnesium, zinc, or other nutrients. 
  • Choose your format: Jamieson offers calcium in caplets, capsules, tablets, and gummies. 
  • Look for an NPN: Choose a licensed natural health product with an eight-digit NPN. 
  • Look for quality: Jamieson products are backed by the Jamieson 360 Quality Promise. 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine.  

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FAQs
How much calcium do adults need each day?

Health Canada recommends 1,000 mg per day for adults aged 19–50 and for men aged 51–70. Women aged 51–70 and adults over 70 need 1,200 mg per day.²

What’s the difference between calcium citrate and calcium carbonate?

Both are forms of calcium used in supplements. The amount of elemental calcium and directions can differ by product, so compare the label rather than the compound weight alone.

What does “elemental calcium” mean?

Elemental calcium is the actual amount of calcium a supplement provides. For example, Jamieson Calcium & Vitamin D3 lists 500 mg of elemental calcium from calcium carbonate.

Sources

Health Canada. Multi-Vitamin/Mineral Supplements Monograph.[Text Wrapping Break] https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=multi_vitmin_suppl 

2. Health Canada. Dietary Reference Intakes Tables: Reference Values for Elements.[Text Wrapping Break] https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-elements.html 

3. Health Canada. Calcium.[Text Wrapping Break] https://www.canada.ca/en/health-canada/services/nutrients/calcium.html 

4. Public Health Agency of Canada. Osteoporosis.[Text Wrapping Break] https://www.canada.ca/en/public-health/services/chronic-diseases/osteoporosis.html