3 Reasons You Should Be Taking A Multivitamin Containing Calcium

Your body needs a diverse array of vitamins and minerals every day to function optimally.

And while a well-balanced diet is the best source of these nutrients, it's common to have occasional gaps in your nutrition.

Addressing these gaps is crucial for maintaining overall health, and this is where a comprehensive multivitamin can play a key role.

For millions of Americans1, incorporating a high-quality multivitamin can enhance their diet and elevate their well-being.

When you were a kid, your parents likely made you drink your milk with meals to help you grow strong bones. This is due to the calcium content dairy milk offers (an impressive 306 to 325 milligrams per cup in whole-fat2 and nonfat3 milk, respectively). However, whether it be from lactose sensitivity or simply following a plant-based diet, many people have phased milk out of their routines, turning instead to nut milk. Especially if you aren't consuming dairy anymore, calcium should still be a key factor in any diet, even when you aren't growing.

"The main role of calcium is in bone health," notes Ginger Hultin, M.S., RDN, C.S., a Seattle-based registered dietitian nutritionist at ChampagneNutrition®. According to Hultin, not getting enough calcium can greatly affect overall bone health and musculoskeletal integrity.

Opting for a multivitamin that contains calcium can promote healthy circulation because "[calcium is] also involved in muscle contraction (including the heart!) and blood flow,"* explains Hultin.

In fact, a 2021 Science Advances4 preclinical study in mice found that calcium is actually vital for blood flow within the capillaries. "Capillaries were traditionally thought of as simple conduits for red blood cells and the barrier between the blood and brain," explains co-senior study author Mark T. Nelson, Ph.D., University of Vermont distinguished professor and chair of pharmacology. "Here, we revealed an unknown universe of calcium signaling in capillaries, and much like traffic lights, these calcium signals direct vital nutrients to nearby active neurons."

If you've had nerve-related health concerns in your legs (or really anywhere in your body), a lack of calcium in your diet may be the culprit. "[Calcium] controls the nerve signals that allow a muscle to contract.

When there's little calcium, there are no controlled nerve signals, and you get a sudden contraction," health coach Irene Ross previously reported for mbg. "Calcium-rich foods include dairy, dark leafy greens, and even canned fish (with bones and in oil)."

Even if you do feel like you're getting plenty of calcium in your diet, opting for a quality multivitamin supplement that includes this mineral certainly won't hurt.

It's never too late to start paying attention to calcium, but Ferira explains that earlier is definitely better. "Calcium needs increase steadily in childhood and max out in adolescence because your peak bone mass, aka your bone mineralization needs and actions in the body, is highest at that time."

She goes on to explain that "building your 'bone bank' early in life with essential, required nutrients like the macromineral calcium is a literal investment in your musculoskeletal future and overall longevity."

Once you've arrived at adulthood, the daily calcium needs stay relatively constant for the majority of your life, but they're still high. "The recommended dietary allowance5 (RDA) for adults 19 to 50 years old is 1,000 milligrams a day, and then women (starting at age 51) and all people 71 years and over need 1,200 milligrams a day," notes Hultin.

Ferira shares this pragmatic intel to put this level in context: "One serving of dairy, one of the best sources of this mineral, delivers about 300 milligrams of calcium. So, depending on your age, you need the calcium equivalent of three to four servings of dairy a day." She expounds, "This level of intake honestly takes real thought, daily intention, and in my opinion, a smart multi with bioavailable calcium."

That being said, there is a limit to how much calcium your body needs each day. "The upper limit for calcium in adults 19 to 50 years of age is 2,500 milligrams a day and for those 51 years and older, it's 2,000 milligrams," Hultin adds.

While getting as many nutrients as you can from food is ideal, it can be challenging to get adequate amounts of certain micronutrients (e.g., vitamin C, vitamin D, iron, vitamin B12, and yes—calcium) from diet alone each and every day.

Adding a multivitamin with an efficacious dose of calcium to your supplement routine will naturally help with gaps that often exist.