These 8 Expert Recommended Calcium Supplements for Women Can Help Prevent Bone Loss
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These 8 Expert Recommended Calcium Supplements for Women Can Help Prevent Bone Loss

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Published on May 8, 2025
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About half of American women 50 and older have low bone mass, meaning their bones are weaker and less dense than they should be. This increases osteoporosis risk and puts many women at an increased risk of bone fractures.

 But, regardless of whether you're over or under age 50, you can support your bone health and reduce your osteoporosis risk by making sure that you are consuming enough calcium in your diet.
Specifically, women 50 and under need 1,000 milligrams (mg) of calcium per day, while women 51 and older need 1,200 mg. However, many women aren't eating enough calcium-rich foods like milk, canned fish, or calcium-fortified beverages to meet their daily needs.

 For women who aren’t meeting the daily calcium recommendation, calcium supplements are extremely important for supporting their bone health. “I honestly think that all women, starting in their teens, should be considering calcium supplementation due to the significant risk of osteoporotic fracture as we age,” says Julie Kaur Kalair, MPH, RDN, ayurvedic dietitian and certified exercise physiologist.

As a registered dietitian myself, I also talked with three fellow RDs to help build a list of our top picks for the best calcium supplement for women. I will also detail the benefits of calcium for women, what to know before you start taking a calcium supplement, and how to choose the best calcium supplements for your needs — all based on expert input and published research. Here are the best calcium supplements for women, according to registered dietitians.

Our Top Picks for Best Calcium Supplement for Women

When to Consult Your Doctor?

According to the Office of Dietary Supplements, calcium is important, but consuming too much — especially from supplements — can be harmful. Large quantities of supplemental calcium may increase your risk of heart disease. Calcium supplements may also interfere with certain medications.

If you have any concerns about calcium supplementation, have an existing medical condition like heart disease, or take prescription medications, speak to your doctor before you start using calcium supplements.

Best for Any Age

Pure Encapsulations Calcium Citrate

$31 at Amazon
Buy on Amazon $31

Pros

  • Can be taken without food
  • Third party-tested for safety
  • Contains optimal calcium dose for absorption

Cons

  • Full dose requires 2 capsules
  • Calcium citrate may cause constipation

Key Specs

  • Type of calcium: Calcium citrate
  • Calcium per serving: 300 mg
  • Supplement type: Capsule
  • Serving size: 2 capsules
  • Third-party tested: Yes
As discussed, many women don't get enough calcium through their diet, but did you know that research shows that calcium supplements can even improve bone mass in people under 35? This may also help prevent osteoporosis in these individuals as they get older.

 Fortunately, calcium citrate supplements are fairly inexpensive and are easy for the body to absorb, so starting to take supplements early is simple and affordable.

“[Calcium citrate supplements] can also be taken with or without food,” says Kimberly Jackson, RD, owner of Kidney RD Coach. She recommends Pure Encapsulations because its products are third-party tested for safety and quality.

Additionally, Jackson notes that the body absorbs more calcium when it's taken in 500 mg doses or less.

 One two-capsule serving of this product contains 300 mg, or 23 percent of the daily value (DV), so it's well within that limit. However, it’s important to keep in mind that calcium citrate supplements may cause some digestive side effects, like constipation.

Best for Bone Health

Thorne Advanced Bone Support

$25.65 at Amazon
$27Now 5% Off
Buy on Amazon $25.65

Pros

  • Contains vitamin D to boost calcium absorption
  • Third-party tested
  • Optimal calcium dosage in each serving

Cons

  • More expensive than calcium-only supplements
  • Not vegan-friendly

Key Specs

  • Type of calcium: Dicalcium malate
  • Calcium per serving: 300 mg
  • Supplement type: Capsule
  • Serving size: 2 capsules
  • Third-party tested: Yes
Advanced Bone Support (formerly Oscap) contains ingredients specifically selected to support bone health, including vitamin D, calcium, magnesium, and boron. Vitamin D is particularly important, since it helps boost calcium absorption. Like calcium, vitamin D plays a very important role in the prevention of osteoporosis.

 “This is a great option to promote bone health, and it's third-party tested for quality and safety,” says Bess Berger, RDN, CDN, owner of Nutrition by Bess.

This supplement contains 300 mg (23 percent of the DV) of calcium from dicalcium malate. It is worth noting that this product is not vegan-friendly because it contains vitamin D derived from sheep's wool. Typically, bone health supplements that contain other nutrients or ingredients are also more expensive than calcium-only supplements.

Best Budget-Friendly

Nature Made Calcium 500 mg With Vitamin D3

$10.79 at Amazon
$11.99Now 10% Off
Buy on Amazon $10.79

Pros

  • Third-party verified by USP
  • Only around $0.09 per serving
  • Contains vitamin D to enhance calcium absorption

Cons

  • Must be taken with a meal
  • Not vegan-friendly

Key Specs

  • Type of calcium: Calcium carbonate
  • Calcium per serving: 500 mg
  • Supplement type: Tablet
  • Serving size: 1 tablet
  • Third-party tested: Yes

Nature Made is a solid, trusted brand for affordable dietary supplements. This calcium supplement contains vitamin D to support calcium absorption, and it only costs around $0.09 per serving. “It works well for those who can take calcium with meals,” explains Berger, “and want an affordable, reliable option.”

In addition to its affordability, it’s also a high-quality product. Many of Nature Made’s products, including this one, are third-party verified by the United States Pharmacopeia (USP), a nonprofit organization dedicated to ensuring supplements and medications are safe.

It provides 500 mg (38 percent of the DV) of calcium from calcium carbonate in each one-tablet serving. Calcium carbonate is inexpensive, but it needs to be taken with a meal for optimal absorption.

 However, the tablets are small and easy to swallow. You can take up to two per day as long as you separate the doses and take them with food to enhance absorption. Also noteworthy, this isn't a vegan product because it contains vitamin D sourced from sheep's wool.

Best Eggshell Calcium

Forefront Health Micronized Eggshell Calcium

Buy Now $31.97

Pros

  • May be advantageous for bone loss
  • Fine powder mixes easily
  • More affordable than some other calcium supplements

Cons

  • Not vegan-friendly
  • Not third-party tested

Key Specs

  • Type of calcium: Calcium carbonate (from eggshells)
  • Calcium per serving: 500 mg
  • Supplement type: Powder
  • Serving size: 1 scoop
  • Third-party tested: No
Eggshell powder isn't commonly used as a calcium supplement, but animal research suggests that food-based calcium carbonate from eggshells may be more helpful for bone loss than inorganic calcium carbonate.

 This calcium supplement from Forefront Health is made from micronized eggshells, so the fine powder mixes easily into any hot or cold beverage.

Each serving contains 500 mg of calcium from calcium carbonate (from eggshells), or 38 percent of the DV. It contains no other ingredients, but it's not vegan-friendly, and it should be strictly avoided by people with egg allergies. It's also not third-party tested, but it's manufactured in a facility that meets the FDA's Good Manufacturing Practices (GMP) standards.

Each container has 180 servings, bringing the cost per serving to just $0.18 — significantly more affordable than many other calcium supplements. However, since it's only available on the Forefront Health website, your options for free or quick shipping may be limited.

Best Vegan

Pure Synergy Bone Renewal

$41.80 at Amazon
$44Now 5% Off
Buy on Amazon $41.80

Pros

  • Made with vegan ingredients
  • Contains calcium and other ingredients for bone support
  • Third-party and in-house tested

Cons

  • 1 serving is 5 capsules
  • Over $1 per serving

Key Specs

  • Type of calcium: Calcium from organic Icelandic red algae
  • Calcium per serving: 840 mg
  • Supplement type: Capsule
  • Serving size: 5 capsules
  • Third-party tested: Yes
While most calcium-only supplements are vegan-friendly, many bone health supplements also contain vitamin D sourced from wool. Pure Synergy makes 100 percent plant-based supplements, and their Bone Renewal formula features vitamin D from algae, along with calcium, magnesium, and vitamin K2 to support bone health.

 Pure Synergy uses third-party and in-house testing to ensure safety and quality.

Each serving consists of five capsules and provides 840 mg (65 percent of the DV) of calcium from organic Icelandic red algae. Since a serving contains more than 500 mg of calcium, taking an entire serving all at once isn't recommended because your body may not be able to absorb all of it. Pure Synergy recommends taking two capsules with breakfast or lunch and the remaining three with dinner. In terms of affordability, Bone Renewal is over $1 per serving, which is more expensive than most other calcium and bone health supplements on this list, but if you’re vegan, it may be worth the premium.

Best for Women Over 50

Jarrow Formulas BoneUp

$21.05 at Amazon
$24.37Now 14% Off
Buy on Amazon $21.05

Pros

  • Provides calcium from hydroxyapatite
  • Includes vitamin D, magnesium, and vitamin K2
  • Contains an optimally absorbed calcium dose

Cons

  • Not vegan-friendly
  • Not third-party tested

Key Specs

  • Type of calcium: Elemental calcium (from hydroxyapatite)
  • Calcium per serving: 333 mg
  • Supplement type: Capsule
  • Serving size: 2 capsules
  • Third-party tested: No
Postmenopausal women are at a much higher risk of developing osteoporosis, as the ability to create healthy new bone tissue declines with age due to reduced estrogen production. This is especially true for women who don't consume enough calcium, since the body leaches calcium from its bones when there isn’t a sufficient amount in the blood.

 BoneUp is specifically designed to help support bone density, with calcium, magnesium, vitamin K2, vitamin D, and other ingredients that may help strengthen bones.
Each two-capsule serving provides 333 mg (26 percent of the DV) of elemental calcium from microcrystalline hydroxyapatite, a compound derived from animal bones. In one study that followed over 800 perimenopausal women for three years, researchers found that calcium from hydroxyapatite appeared more helpful for preventing bone loss than calcium carbonate.

This supplement isn't third-party tested, but Jarrow conducts in-house testing for heavy metals and contaminants.

Best Chewable

Adora Calcium Supplement

$19.99 at Amazon
Buy on Amazon $19.99

Pros

  • Available in milk or dark chocolate flavors
  • Third-party tested
  • Contains vitamin D to support calcium absorption

Cons

  • Should be taken with food
  • Not vegan-friendly

Key Specs

  • Type of calcium: Calcium carbonate
  • Calcium per serving: 500 mg
  • Supplement type: Chewable
  • Serving size: 1 disk
  • Third-party tested: Yes

Chewable calcium supplements are a good choice for anyone who has trouble swallowing pills. “One brand that I absolutely love is Adora,” explains Kalair, “because they are actual chocolates — milk and dark varieties — that are really good.” She says this is also a perfect calcium supplement to take while dining out, since it doesn't require you to pull out your pill case.

“Each foil-wrapped chocolate contains 500 mg of calcium carbonate,” Kalair explains. This is 38 percent of the DV for calcium. To get the most out of taking this calcium carbonate, it is recommended to take it with food for better absorption. It also contains vitamin D3 to support enhanced calcium absorption. However, since the milk chocolate flavor contains milk and both flavors contain vitamin D from wool, they're not vegan-friendly. Adora supplements are third-party tested for quality and safety.

Best Calcium Citrate

Solaray Calcium Citrate VegCaps

$17.87 at Amazon
$26.09Now 32% Off
Buy on Amazon $17.87

Pros

  • Can be taken on an empty stomach
  • 250 mg capsules allow for flexible dosing
  • Vegan-friendly

Cons

  • Not third-party tested
  • Standard serving contains too much calcium for a single dose

Key Specs

  • Type of calcium: Calcium citrate
  • Calcium per serving: 1,000 mg
  • Supplement type: Capsule
  • Serving size: 4 capsules
  • Third-party tested: No

“There are two main types of calcium in most supplements: calcium citrate and calcium carbonate,” explains Kalair. “But calcium citrate is a little easier for the body to absorb.” Unlike calcium carbonate, calcium citrate can also be taken on an empty stomach. She likes Solaray Calcium Citrate VegCaps because each capsule contains 250 mg of calcium, or 19 percent of the DV. “I find this to be an ideal amount,” she explains. “Your body can only absorb about 500 mg of calcium at any one time, and since my clients are usually getting around 200 to 300 mg at meals, adding just 250 mg works out perfectly.”

Solaray products aren't third-party tested, but Solaray conducts in-house testing and adheres to GMP standards. This supplement is also affordable. However, the standard serving size listed on the label is four capsules, but it's not recommended to take a full serving all at once because such a high dose will likely be absorbed poorly.

Comparison Table

Superlative
Type of Calcium
Calcium per Serving
Supplement Type
Serving Size
Third-Party Tested
Pure Encapsulations
Best for any age
Calcium citrate
300 mg
Capsule
2 capsules
Yes
Buy Now $31
Thorne
Best for bone health
Dicalcium malate
300 mg
Capsule
2 capsules
Yes
Buy Now $25.65
Nature Made
Best budget-friendly
Calcium carbonate
500 mg
Tablet
1 tablet
Yes
Buy Now $10.79
Forefront Health
Best eggshell calcium
Calcium carbonate (from eggshells)
500 mg
Powder
1 scoop
No
Buy Now $31.97
Pure Synergy
Best vegan
Calcium from organic Icelandic red algae
840 mg
Capsule
5 capsules
Yes
Buy Now $41.80
Jarrow Formulas
Best for women over 50
Elemental calcium (from hydroxyapatite)
333 mg
Capsule
2 capsules
No
Buy Now $21.05
Adora
Best chewable
Calcium carbonate
500 mg
Chewable
1 disk
Yes
Buy Now $19.99
Solaray
Best calcium citrate
Calcium citrate
1,000 mg
Capsule
4 capsules
No
Buy Now $17.87

How We Chose the Best Calcium Supplements for Women

There are hundreds of calcium supplements on the market, but even slight differences in milligrams, serving size, and the type of calcium provided can make a big difference — that's why it was really important for us to choose dietitian-approved options. We spoke with these three dietitians, asking them to share the calcium supplements they personally recommend to their clients:

  • Julie Kaur Kalair, MPH, RDN
  • Kimberly Jackson, RD
  • Bess Berger, RDN, CDN

Additionally, I am a dietitian, and I used my own experience and expertise to help guide my calcium supplement selections. I also reviewed recent research on the benefits of calcium supplementation for women to help me better understand how and when calcium supplements are a helpful addition.

I prioritized calcium supplements that were research-supported, third-party tested, and contained 500 mg of calcium per serving or less. I also chose calcium supplements in a variety of formats and at several price points, ensuring that almost everyone could find a calcium supplement on this list that could be a good fit for their needs.

What to Look for When Buying Calcium Supplements for Women

These are the most important considerations when shopping for a calcium supplement:

  • Calcium Type The most common types of calcium supplements are calcium carbonate and calcium citrate. “Calcium citrate is a little easier for the body to absorb,” explains Kalair, “because it requires less stomach acid and tends to cause less digestive upset.” She explains that calcium carbonate is more common and less expensive, but that it may also cause more digestive symptoms than calcium citrate.
  • Dosage The body can only effectively absorb about 500 mg of calcium at one time.

     For this reason, choosing a calcium supplement that contains 500 mg or less per capsule is important. Excessive calcium supplementation may contribute to heart disease development, so it's best to take only the amount you truly need and that will be adequately absorbed.

  • Form Most calcium supplements are in capsule or tablet form, but there are other options available for women who dislike swallowing pills, such as powder or chewable formulas.
  • Third-Party Testing The U.S. Food and Drug Administration (FDA) doesn't require supplements to undergo safety, quality, or purity testing before they are sold.

     That's why third-party testing is so important — it ensures that the supplement label accurately reflects what's in the bottle, and that the supplement is safe and free of contaminants.
  • Price Calcium supplements can range in price from about $0.10 per serving to over $1 per serving. Bone health products that contain calcium and other ingredients are generally more expensive than calcium alone. Fortunately, if you are strictly looking for just a calcium supplement, the cost per serving can be very low.

What Are the Benefits of Calcium Supplements for Women?

Calcium is an important mineral, with several roles in the body — like supporting bone health, nerve conduction, and muscle control.

 "The biggest benefit of calcium supplementation for women is supporting bone health, specifically to reduce the risk of osteoporosis,” says Kalair. Osteoporosis is characterized by weak, porous bones that fracture easily. It's most common in women over age 50.

To maintain normal blood calcium levels for optimal muscle and nerve function, your body will pull calcium from your bones if you aren't getting enough in your diet. Over the course of several years, this damage to bones can become noticeable.

 Kalair recommends estimating your daily calcium intake using a free food tracking app, and then choosing a calcium supplement that will bridge the gap between your daily intake and your calcium needs.

Are There Any Risks to Calcium Supplements?

Calcium supplements may cause some health complications, especially if you're taking in large quantities of calcium at once. “The biggest downside I see with calcium supplements comes from over-supplementation,” says Kalair. “Your supplement should supplement what you get through your diet.” She explains that she coaches her post-menopausal clients to consume at least half of their 1,200 mg calcium needs through diet, and then to cover the rest with a supplement.

It is important to note that calcium supplements have been linked to heart disease. Researchers theorize that high doses of calcium may lead to the calcification of soft tissues, which is a key first step in the development of atherosclerosis.

“Calcium can also interfere with the absorption of nutrients like iron and [certain] medications, so it's important to understand these potential interactions and talk with your doctor, pharmacist, or dietitian to make a plan for supplement timing,” Kalair explains.

What Are the Best Food Sources of Calcium?

Dairy foods like milk, cheese, and yogurt are the richest natural sources of calcium. Canned fish with bones, like sardines and canned salmon, are also good sources.

People who avoid dairy or who follow plant-based diets may have trouble reaching their calcium goals through diet alone. Some of the best plant-based calcium sources include:

  • Fortified orange juice or plant milks
  • Tofu made with calcium sulfate
  • Soybeans
  • Fortified breakfast cereals
  • Greens like spinach, turnip greens, and kale
  • Chia seeds

FAQ

What is the best form of calcium for women?
After talking with several dietitians, we would generally recommend calcium citrate because it’s easy to absorb and doesn't need to be taken with food. Although it is worth mentioning that it may cause constipation in some people, according to a study published in February 2024 in Aging Clinical and Experimental Research.
You can take calcium with magnesium and vitamin D. Many bone health formulas contain all three of these nutrients. However, vitamin D is a helpful addition to take alongside calcium because it improves calcium absorption, per a review published in February 2023 in the journal Diseases.
When blood calcium levels are low, the body can normalize them by pulling calcium from bone, per the Office of Dietary Supplements. For this reason, not eating enough calcium may damage your bones over time and not cause any noticeable symptoms until your bone health is compromised. Low blood calcium levels may also cause a variety of neuromuscular symptoms, like numbness, tingling, and muscle spasms.

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SaVanna Shoemaker, MS, RDN, LD

Author

SaVanna is a registered dietitian and health writer.

As a registered dietitan, SaVanna has worked with pregnant and postpartum women, infants and children, people with chronic kidney disease, and people who are critically ill. She is particularly interested in culinary and functional nutrition for weight loss and female hormone health.

She's currently a contributor for Forbes Vetted, Sports Illustrated Showcase, Mashable, and Carb Manager, and her work has also appeared in Greatist, mindbodygreen, and Bicycling Magazine, among other outlets.

SaVanna lives with her husband and three kids in Little Rock, Arkansas. She enjoys cooking, baking, gardening, and weightlifting.

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Resources
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  2. Calcium Fact Sheet for Health Professionals. Office of Dietary Supplements. July 2024.
  3. Liu Y et al. The effect of calcium supplementation in people under 35 years old: A systematic review and meta-analysis of randomized controlled trials. eLife. September 27, 2022.
  4. Rondanelli M et al. Evaluating adherence, tolerability and safety of oral calcium citrate in elderly osteopenic subjects: a real-life non-interventional, prospective, multicenter study. Aging Clinical and Experimental Research. February 12, 2024.
  5. Voulgaridou G et al. Vitamin D and Calcium in Osteoporosis, and the Role of Bone Turnover Markers: A Narrative Review of Recent Data from RCTs. Diseases. February 8, 2023.
  6. Fritz K et al. Calcium CarbonateCalcium Carbonate. StatPearls. August 2023.
  7. Omelka R et al. Chicken eggshell powder more effectively alleviates bone loss comparted to inorganic calcium carbonate: an animal study performed on ovariectomized rats. Journal of Physiology and Pharmacology. December 2021.
  8. Capozzi A et al. Calcium, vitamin D, vitamin K2, and magnesium supplementation and skeletal health. Maturitas. October 2020.
  9. Castelo-Branco C et al. Efficacy and safety of ossein-hydroxyapatite complex versus calcium carbonate to prevent bone loss. Climacteric. June 2020.
  10. Myung S et al. Calcium Supplements and Risk of Cardiovascular Disease: A Meta-Analysis of Clinical Trials. Nutrients. January 2021.
  11. Questions and Answers on Dietary Supplements. U.S. Food and Drug Administration.
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