Calcium
Primary Use / Function: Supports bone and teeth health, muscle contraction, nerve transmission, heart rhythm regulation
Daily Dose Range: 1000–1300 mg (from food + supplements); supplement ideally ≤ 500–600 mg per dose
Frequency: 1–2 times daily depending on dietary intake
With Food? Yes (especially Calcium Carbonate form; Citrate can be taken without food)
Enhancing Combinations： Vitamin D3 (enhances absorption), Vitamin K2 (guides calcium to bones), Magnesium (for bone synergy)
Gender Specific：Women over 50 and men over 70 have increased needs
Contraindications / Cautions: Excess intake may cause kidney stones, interfere with iron and zinc absorption, and increase heart risks if unbalanced
Notes: Split doses >600 mg for better absorption; prioritize food sources (dairy, greens) first when possible
