Calcium is one of the most important minerals for our body, playing a key role in maintaining bone health, supporting muscle function, and even regulating nerve transmission.
Despite its importance, many people struggle to get enough calcium through their diet alone, which is where calcium supplements come in. But with so many options on the market, how do you choose the best one for your needs?
Why calcium is important
Calcium is essential for building and maintaining strong bones and teeth. In fact, around 99 per cent of the body's calcium is stored in bones and teeth, while the rest supports vital bodily functions. As we age, calcium becomes even more critical in preventing bone loss and conditions like osteoporosis. It’s also crucial for muscle contraction, nerve function and the release of hormones that affect bodily processes.
Food should always be the first option for calcium, but it’s not always achievable. Calcium-rich foods like dairy (Tom Parker Creamery Free Range Chocolate Milk and Graham's Protein Yoghurt are my personal favourites), along with leafy greens and fortified products, are the best natural sources.
However, not everyone gets enough from their diet; especially those following a vegan or lactose-free lifestyle, or those with dietary restrictions. That’s when supplements can step in to fill the gap and support your bone health.
What to look for in a calcium supplement
When shopping for calcium supplements, not all products are created equal. There are a few key factors to consider to ensure you’re getting the best quality and absorption rate.
Calcium form
There are several forms of calcium used in supplements, each with its own characteristics:
Supplement dose
The recommended daily intake of calcium varies by age, gender and life stage. For adults, it typically ranges from 1,000 to 1,200 mg per day. When choosing a supplement, consider your dietary intake and whether you’re already consuming calcium from food sources.
It’s important not to exceed the upper intake limit of calcium (usually around 2,500 mg for adults) to avoid potential risks such as kidney stones or calcium deposits in soft tissues. Taking too much calcium can also interfere with the absorption of other vital minerals like magnesium and zinc.
Vitamin D
Vitamin D plays a crucial role in calcium absorption. Without it, your body won’t be able to absorb calcium efficiently, no matter how much you take. Many calcium supplements include vitamin D to boost absorption. Look for supplements that provide vitamin D3, which is the most effective form for enhancing calcium uptake.
Quality control
When evaluating calcium supplements, always check the label for additional ingredients. Opt for a product with as few additives and fillers as possible. Avoid supplements that contain excessive amounts of artificial colours, flavours or preservatives.
If you're sensitive to allergens, check that the supplement is free from gluten, dairy or soy, as some formulations may contain traces of these substances.
Calcium absorption can be influenced by several factors, including the presence of magnesium, phosphorus or vitamin K2. Look for supplements that combine calcium with magnesium, which helps balance the calcium levels in your body and promotes better absorption.
As with any supplement, quality is paramount. Choose a reputable brand that undergoes third-party testing to ensure its products meet safety and quality standards.
How we tested
Choosing the right calcium supplement is key to maintaining strong bones and overall health. The ES Best Shopping team made their selections based on varying needs and individual conditions, ensuring that each recommendation catered to different lifestyles and concerns.
For one team member dealing with back pain following a slipped disc, the focus was on finding a supplement that not only provided adequate calcium but also supported the body's ability to heal and reduce inflammation. She gravitated towards a product with magnesium, which is known for its muscle-relaxing properties and ability to support nerve function. This supplement helped promote better recovery and comfort while maintaining bone health.
As a bodybuilding athlete, I personally needed a calcium supplement to counteract the wear and tear from excessive cardio and intense weight training. With creaky joints and muscle aches being a constant concern, I chose a supplement that combined calcium with magnesium and vitamin D3 to ensure optimal absorption and support for both bone health and muscle function.
Don’t forget to speak with your healthcare provider before starting any new supplement, especially if you have existing medical conditions or take other medications.
Best calcium supplements at a glance
Read on for more
Cytoplan Organic Wholefood Calcium
Best for: organic calcium
Cytoplan has been a regular in my supplement rotation for years as I rate the brand for its quality. What sets the brand apart is its commitment to high-strength, organic products - and this calcium supplement is no exception.
The natural seaweed source is gentle on the body, making it ideal for those looking for easily absorbed calcium. Its porous surface allows it to dissolve well in the stomach, giving a better uptake compared to traditional sources like calcium carbonate.
Certified organic by the Soil Association, free from additives, and suitable for both vegans and vegetarians, it’s a supplement I trust. I love that it can help support not only bone health but also muscle function, energy metabolism and blood clotting.
Buy now £17.00, Cytoplan
Dr Vegan Bone and Muscle Support
Best for: plant-based support
Dr Vegan in my opinion is one of the best brands around, catering for plant-friendly diets.
Packed with easily absorbable calcium, magnesium, vitamin D3 and vitamin K2, this supplement is perfect for anyone, whether you're on a plant-based diet, managing bone conditions, or navigating pregnancy and menopause. Its advanced formula is crafted to help with calcium absorption, helping to support bone health and muscle function.
Buy now £17.99, Dr Vegan
Novomins Calcium and Vitamin D Gummies
Best for: gummies
If you feel your daily diet only needs to be boosted by a couple of the most important nutrients, these soft, peachy-flavoured chews provide those that the NHS says play a critical part in supporting the health and development of both mother and baby during the fourth trimester and beyond. Encouraging the development of strong bones and teeth requires calcium. But as mums may use calcium from their own bones to feed the baby during breastfeeding, a rich supply is essential to help prevent any loss in bone density and in the longer term, osteoporosis.
Calcium also has a role in helping with express breastmilk and these gummies provide 50 per cent of the daily recommendation. Working in synergy with calcium, vitamin D helps with its absorption and supports the immune system to help protect both mother and baby from infections. Added vitamin K also contributes to healthy bones and both vitamins can be found in abundance here.
Buy now £14.99, Novomins
Nature Made Calcium with Vitamin D3
Best for: D3 pairing
This Nature Made supplement combines calcium carbonate with vitamin D3 to enhance absorption, making it a great choice for maintaining strong bones. With 1,000 mg of calcium per serving, it helps support bone health when paired with a well-balanced diet.
The formula was created with over 50 years of expertise, and is free from synthetic dyes, artificial flavours, preservatives and gluten, making it a clean and reliable option. The soft gels are easy to take and are made to guarantee purity and potency standards.
Buy now £17.76, iHerb
Garden of Life Vitamin Code Raw Calcium
Best for: natural absorption
I rate Raw Calcium as a more natural, easily absorbed option. This supplement provides 1,100 mg of plant-based calcium derived from algae, free from synthetic binders, fillers or crushed rock, so it's gentle on the body and incredibly bioavailable.
It also includes 40 mcg of vitamin D3 to enhance calcium absorption, 50 mcg of vitamin K2 (MK-7) and magnesium to ensure calcium is properly utilised in the bones. Then there are the added probiotics and enzymes, which support healthy digestion and ensure the body gets the most out of the supplement.
Buy now £25.54, iHerb
Kirkland Signature Calcium Citrate Magnesium and Zinc
Best for: skeletal health
This supplement offers a complete formula to support bone density and is designed to help reduce the risk of osteoporosis. This supplement combines calcium with magnesium, zinc and vitamin D3 to help maintain strong bones, healthy teeth and muscle function.
Free from preservatives, artificial colours, gluten and lactose, it provides a clean solution for those looking to ensure they’re getting optimal calcium and bone health support. This supplement is suitable for daily use, especially for those concerned about osteoporosis risk or looking to boost their skeletal health.
Buy now £33.99, OnBuy
Natures Plus Calcium Magnesium Vitamin D3 with Vitamin K2 Tablets
Best for: synergistic nutrients
Natures Plus delivers a powerful blend of essential nutrients to support the maintenance of strong bones and overall skeletal health. Combining premium forms of calcium and magnesium with bioavailable vitamin D3 (cholecalciferol) and vitamin K2 (menaquinone-7), this supplement promotes optimal calcium absorption and utilisation.
Ideal for post-menopausal women, it helps reduce the risk of bone mineral loss and supports muscle function.
Buy now £16.95, Amazon
Vitabiotics Ultra Calcium
Best for: balanced formula
This is a good choice if you are looking for an easy, balanced source of calcium and vitamin D to support bone health and overall well-being.
With a combination of calcium and vitamin D, this Vitabiotics supplement can help maintain normal bones and teeth, and the inclusion of D3 means you can get better absorption, making it ideal for men and women of all ages. The Ultra Calcium supplement is especially beneficial for growing children, pregnant women, and those going through menopause or in later years of life.
The formula is carefully designed to support bone mineral density and energy release. Plus, the dosage of vitamin D in each serving is aligned with the latest health recommendations, so it’s a safe and effective way to meet daily calcium and vitamin D needs.
Buy now £3.65, Vitabiotics
Youth and Earth Calcium Alpha Keto-Glutarate Capsules
Best for: cellular energy
I’ve been using Calcium AKG to support both energy production and overall cellular health. This supplement contains a stable form of alpha-ketoglutarate (AKG), a naturally occurring molecule that plays a critical role in the Krebs cycle; helping convert food into usable energy. As we age, AKG levels decline significantly, which is why supplementation becomes so important.
The Calcium AKG supplement not only supports mitochondrial function and energy metabolism but also aids in maintaining DNA integrity and age-related inflammation. I appreciate that it's designed to enhance vitality, support bone health and improve overall well-being. It’s also vegan, gluten-free, and soy-free, so it’s suitable for almost any diet.
Buy now £19.99, Youth and Earth
Verdict
I’ve been using Cytoplan for years, and their commitment to high-strength, organic products is what really sets them apart. The Organic Wholefood Calcium supplement, sourced from natural seaweed, is gentle on the body, making it perfect for those who need a calcium option that’s easy to absorb. The seaweed’s porous structure allows it to dissolve easily in the stomach, which gives a better uptake than traditional calcium sources like calcium carbonate.
Certified organic by the Soil Association and free from additives, this supplement is also suitable for both vegans and vegetarians. For anyone looking for a reliable calcium supplement, Cytoplan is a brand I can’t recommend enough.
