BModerate evidence, real but modestMineral
The short answer
Food first, clearly. Supplements make sense when a doctor has asked for them alongside vitamin D, not as routine insurance.
Who this is actually for
Older adults, people who avoid dairy, and people on osteoporosis treatment where their doctor has asked for it.
What it is legally allowed to claim
Quoted from the EU register of authorised health claims, Regulation (EU) 432/2012. A product may only make these claims if it supplies enough of the nutrient to qualify.
- Calcium is needed for the maintenance of normal bones
- Calcium contributes to normal muscle function
How much is too much
No EFSA upper level currently set for adults.
Cautions and interactions
Supplemental calcium has been linked to kidney stones and possibly cardiovascular risk in some studies, in a way dietary calcium has not. Blocks absorption of levothyroxine, iron and some antibiotics.
Ask a pharmacist before you start anything. Interactions with prescribed medicines are the most common way supplements cause harm, and they are easy to check. Bring the actual packet, or a photo of the ingredients panel, because doses and forms vary enormously between products. Nothing here is a substitute for advice about your own situation.