Is Calcium Supplement Necessary?


Is Calcium Supplement Necessary?

Calcium is the most abundant mineral in the body. Calcium is found in some foods, added in some medicines (such as antacids), and available as a dietary supplement.

Calcium makes up most of the structure of bones and teeth. Nearly all the (98%) calcium in the body is stored in the bones. The body uses bones as a reservoir and source for calcium to maintain calcium stability. Unlike teeth, bone undergoes continuous remodeling, with constant resorption and deposition of calcium into new bone. Bone remodeling is required to change bone size during growth, repair damage, maintain serum calcium levels, and provide a source of other minerals.

At birth, the body contains about 26 to 30 g of calcium. This amount rises quickly after birth, reaching about 1,200 g in women and 1,400 g in men by adulthood. These levels remain constant in men, but they start to drop in women because of increases in bone remodeling due to decreased estrogen production at the start of menopause.

How much calcium do you really need?

Calcium requirements vary by gender and age. We at Frunutta practice a “food first” philosophy and believe vitamins and supplements should augment a healthy diet. Depending on your gender, age, and how much calcium you consume in your typical diet, you may or may not need to take additional calcium. The amount of calcium you need may be vastly different than that of someone else. Commonly accepted recommendation of daily calcium intake:

The Reference Daily Intakes (RDIs) of Calcium by US FDA is:

RDIs - Nutrients


Unit of measure

Adults and Children

≥ 4 years

Infants through 12 months*

Children 1 through 3


Pregnant women

and lactating women


Milligrams (mg)





*RDIs are based on dietary reference intake recommendations for infants through 12 months of age.

A substantial proportion of people in the United States consume less than recommended amounts of calcium. An analysis of 2007–2010 data from the National Health and Nutrition Examination Survey (NHANES) found that 49% of children aged 4–18 years and 39% of all individuals aged 4 and older consume less than recommended by the RDA for calcium from foods and supplements.

Calcium deficiency can reduce bone strength and lead to osteoporosis, which is characterized by fragile bones and an increased risk of falling. Calcium deficiency can also cause rickets in children and other bone disorders in adults, although these disorders are more commonly caused by vitamin D deficiency. The requirements for calcium and vitamin D appear to be interrelated in that the lower the serum vitamin D level (measured as 25-hydroxyvitamin D [25(OH)D]), the more calcium is needed to prevent these diseases.

Who needs calcium most? 

The following groups are among those most likely to need extra Calcium.

Postmenopausal women

Menopause leads to bone loss because decreases in estrogen production reduce calcium absorption and increase urinary calcium loss and calcium resorption from bone. On average, women lose approximately 1% of their bone mineral density (BMD) per year after menopause. Over time, these changes lead to decreased bone mass and fragile bones. About 30% of postmenopausal women in the United States and Europe have osteoporosis, and at least 40% of those with this condition develop at least one fragility fracture (a fracture that occurs after minor trauma, such as a fall from standing height or lower). The calcium RDA is 1,200 mg for women older than 50 years (vs. 1,000 mg for younger women) to lessen bone loss after menopause.

Individuals who avoid dairy products

People with lactose intolerance, allergy to dairy, and people who avoid consuming dairy, have a higher risk of inadequate calcium intakes because dairy products are rich sources of calcium [1,27]. Options for increasing calcium intakes in individuals with lactose intolerance include consuming lactose-free or reduced-lactose dairy products, which contain the same amounts of calcium as regular dairy products [1,3]. Those who avoid dairy products because of allergies or for other reasons can obtain calcium from non-dairy sources, such as some vegetables (e.g., kale, broccoli, and Chinese cabbage [Bok choi]), canned fish with bones, or fortified foods (e.g., fruit juices, breakfast cereals, and tofu) [1]. However, these individuals typically need to eat foods fortified with calcium or take supplements to obtain recommended amounts [28].


Simply taking calcium supplements is not enough to make sure that calcium gets absorbed into your bloodstream. You will need Vitamin D as well. Taking vitamin D at the same time as calcium is one of the only ways to ensure that calcium is absorbed from the intestinal tract. However even today after all these years an estimated 40% of American adults may be vitamin D deficient. For African Americans, that number may be nearly double at 76% according to a new study by The Cooper Institute. But Caucasians who avoid even minimal sun exposure may even have higher levels of vitamin D deficiency.

We all need different amounts of Vitamin D. It all depends on how deficient you are and how your body absorbs the vitamin. It is vitamin D that helps our bodies absorb and maintain calcium and phosphate. Both are linked to bone health.


The best vitamin K, recommend for supplementation is vitamin K2, which is natural and not toxic, at even five hundred times the RDA. 

Vitamin K2, which is made in body and produced by fermented foods, is a superior form of vitamin K. Increasing K2 by consuming more fermented foods is the most desirable way. 

Vitamin K2 promotes the accumulation of calcium in your bones and teeth. It also works to reduce calcification of soft tissues, like in the kidneys and blood vessels. This is important, since blood vessel calcification has been linked to the development of chronic diseases, like heart and kidney disease.

Why don’t Frunutta’s Supplements contain calcium?

Calcium supplements can interact with many prescription medicines, including antibiotics such as Ciprofloxacin, bisphosphonates, and high blood pressure medications.  It's also a good idea to take your calcium supplements at a different time from your supplements or an iron-rich meal. Calcium can affect how your body absorbs iron, zinc, and magnesium.

Ask your doctor or pharmacist about interactions between calcium supplements and your medications


Vitamin K2 and D3 are both fat soluble vitamins and best absorbed under the tongue avoiding the intestinal absorption that may or may not occur. They both help calcium absorption along with other hormones such as parathyroid hormone. They assure that not only the calcium is absorbed but it finds its way to the bones and teeth.

We at Frunutta strive to make your hectic life a little easier!

This information is only for educational purposes and is not medical advice or intended as a recommendation of any specific products. Consult your health care provider for more information. These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


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