Should I take calcium?

Our sources indicate that optimizing calcium intake is important for bone mineral density, especially for individuals with lower bone density or those in premenopausal/postmenopausal stages, as noted by Bryan Johnson.

Paul Saladino frequently highlights calcium's role in supporting colonic oxalate excretion and preventing bone loss, suggesting that many people are calcium deficient due to high oxalate consumption.

Peter Attia and Paul Saladino agree that bioavailable forms like calcium hydroxyapatite are effective, with Saladino emphasizing the superiority of microcrystalline hydroxyapatite complex over calcium carbonate for preventing bone loss.

To ensure adequate calcium intake, sources suggest consuming dietary sources like raw dairy, bone matrix, or bone meal. For supplementation, microcrystalline hydroxyapatite complex or calcium citrate are mentioned, with a specific note from Rhonda Patrick about a Swanson calcium/magnesium supplement (600mg calcium, 300mg magnesium). Eating bones, including those in bone broth or small animal bones, also provides bioavailable calcium. Balancing calcium and phosphorus intake is beneficial, especially with high-phosphorus diets from meat.

• 01Bryan Johnson stated that optimizing calcium, magnesium, and vitamin D (including K2) intake is important, especially for individuals with lower bone mineral density or those in premenopausal/postmenopausal stages.
• 02Paul Saladino noted that supplementing with a multi-mineral supplement rich in alkaline minerals (calcium, magnesium, potassium) can increase urinary pH from 5.94 to 6.57, while keeping blood pH stable.
• 03Paul Saladino claimed that calcium supplementation can support colonic oxalate excretion, especially when kidneys are struggling due to high oxalate levels and acidity.
• 04Paul Saladino reported that in animal studies, diets low in calcium were used to induce a pro-cancerous condition, and sufficient calcium prevented cancer.
• 05Peter Attia and Paul Saladino both stated that calcium hydroxyapatite, found in bones, is bioavailable.
• 06Paul Saladino found that microcrystalline hydroxyapatite complex is significantly more effective in preventing bone loss than calcium carbonate.
• 07Paul Saladino emphasized that calcium, particularly calcium citrate, is necessary to help carry away oxalates and is needed because many people are calcium deficient due to high oxalate consumption.
• 08Paul Saladino mentioned that eating bones, including those in bone broth or small animal bones, provides bioavailable calcium.
• 09Bryan Johnson stated that The Blueprint stack includes specific nutrients for whole-body health, including bone mineral health, at clinically validated doses.
• 10Peter Attia noted that low-fat milk contains more calcium than full-fat milk due to higher calcium concentration per volume.
• 11Paul Saladino suggested that calcium supplementation with microcrystalline hydroxyapatite may improve premenstrual syndrome symptoms.
• 12Paul Saladino stated that adequate calcium status is essential for bone health, neuronal signaling, and reducing cancer risk.
• 13Paul Saladino claimed that balancing calcium and phosphorus intake is beneficial, especially with high-phosphorus diets from meat.
• 14Paul Saladino mentioned that bone meal can substitute for raw dairy to ensure adequate calcium intake.
• 15Paul Saladino stated that calcium should be obtained from dietary sources like raw dairy or bone matrix, not synthetic supplements like calcium carbonate.
• 16Paul Saladino claimed that synthetic calcium supplements like calcium citrate and calcium carbonate are inferior to bioavailable sources such as bone meal and microcrystalline hydroxyapatite.
• 17Paul Saladino noted that dietary calcium intake does not cause arterial calcification.

Paul Saladino warned that excessive calcium intake can trigger oxalate dumping, requiring careful adjustment based on tolerance, and that some individuals have experienced oxalate dumping and calcium oxalate kidney stones after stopping oxalate intake. He also noted that calcium from eggshells may contain fewer trace minerals and less lead compared to bone meal, but potentially more fluoride due to chickens drinking fluoridated water. Rhonda Patrick cautioned that excessive calcium intake can lead to magnesium deficiencies, and vice versa.

The verdict could change if new information emerged regarding the long-term safety or efficacy of specific calcium sources, or if further research contradicted the established benefits for bone health, oxalate management, or cancer risk reduction.