Are you feeling a little cracked lately? It might not just be your mood but it could be your bones! For many women, maintaining strong bones can be challenging, especially as they age. With time, bone density naturally decreases and without proper calcium intake, this can lead to conditions like osteoporosis and osteopenia. Being a vital mineral, calcium plays an important role in building and maintaining healthy bones and it becomes even more important for women due to their higher risk of bone density loss after menopause. Besides taking calcium-rich food, including supplements in your diet may also be beneficial. 

The National Institute of Health, U.S. recommends that women aged 19-50 consume 1,000 mg of calcium daily and those over 50 should consume 1,200 mg. A study published in the Journal of the American Medical Association states that calcium supplements, when taken with vitamin D can reduce the risk of fractures in older women. It may also decrease hip fractures by 24 per cent and spinal fractures by 16 per cent. Calcium may also help regulate blood pressure, lower the risk of stroke and high blood pressure and improve arterial health. So, check out this list of the best calcium supplements to support your overall wellness.

10 best calcium supplements for women

For women, especially those approaching or going through menopause, consuming the best calcium supplements in India, after doctor’s consultation, can be beneficial.

HealthKart HK Vitals Calcium Magnesium & Zinc Tablets might be a good choice for you. These supplements promise to help in fostering bone-building cells. It may support healthy bones, increase the retention of minerals in the body, improve bone density and prevent bone breakage. Packed with a powerful combination of nutrients, these supplements may help maintain muscle strength, promote tissue building cells and accelerate the healing process.

Specifications of HealthKart HK Vitals Calcium Magnesium & Zinc Tablets:

Item form: Tablet

Quantity: 60 tablets

Support your bone and muscle health with the Swisse Calcium + Vitamin D Supplements. These calcium and vitamin D capsules may help maintain strong bones and teeth. Formulated with naturally derived vitamin D3, this calcium supplement for women may promote the absorption and delivery of calcium to the bone. These unflavoured supplements claim to prevent the risk of osteoporosis and enhance muscle strength and function. The brand also claims these supplements are FSSAI-certified, gluten-free and vegan.

Specifications of Swisse Calcium + Vitamin D Supplements:

Item form: Tablet

Quantity: 90 tablets

Enhance your calcium intake with the Himalayan Organics Calcium, Magnesium, Zinc, Vitamin D3, B12 & K Tablets. It promises to help in fostering bone-building cells. These supplements may also encourage healthy bone regeneration, and increase retention of minerals in the body for improved bone density. Specially formulated for joint support and muscle health, these tablets may help reduce osteoporosis risk.

Specifications of Himalayan Organics Calcium, Magnesium, Zinc, Vitamin D3, B12 & K Tablets:

Item form: Capsule

Quantity: 120 capsules

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HealthyHey Nutrition Vegan Calcium with Magnesium Capsules contain calcium, magnesium, vitamin D3 and vitamin K2. This supplement may support your bone health. The brand claims that its supplement is committed to naturally enhancing health by creating the safest, purest and most effective supplements. These 100 percent pure supplements are also free from additives, fillers, colours, gluten and sugar.

Specifications of HealthyHey Nutrition Vegan Calcium with Magnesium Capsules:

Item form: Capsule

Quantity: 120 capsules

Herbalife Nutrition promises that their calcium supplements can help to build stronger bones. This pack of 60 unflavoured tablets are suitable for adults. Besides calcium, these supplements can also provide you the benefits of magnesium and vitamin D. The brand suggests that this nutraceutical is not medicinal use.

Specifications of Herbalife Nutrition Calcium Tablets for Stronger Bones:

Item form: Tablets

Quantity: 60 tablets

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Protect yourself from developing osteoporosis with the INLIFE Calcium and Vitamin D3 Supplements. It is enriched with vitamin D3, which may help with calcium absorption in your body. Take 1 tablet daily to get 500 mg of calcium and 600 IU of vitamin D3.

Specifications of INLIFE Calcium and Vitamin D3 Tablets:

Item form: Tablets

Quantity: 250 tablets

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Boldfit Calcium Tablets for Women is power-packed with the best nutrients. Formulated with a blend of calcium, magnesium, zinc, vitamin D and B12, these supplements may help maintain the health of your bones, joints, muscles and immune system. These water-soluble supplements can be absorbed easily by the body to provide antioxidant support, mineral support and immunity support. The brand states that these supplements are free from gluten, sugar, and soy and are GMP-certified.

Specifications of Boldfit Calcium Tablets for Women:

Item form: Tablet

Quantity: 120 tablets

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Maintain your bone and joint health with the TrueBasics Advance Calcium for Women. Packed with 1000 mg of calcium citrate malate, which may help support bone density and strength. These supplements contain essential vitamins like vitamin D3 and vitamin K2-MKT that may help enhance calcium absorption. Regular intake of these clinically researched supplements may help reduce the risk of porous and fractured bones. These supplements also include magnesium, zinc, boron, copper, alfalfa, manganese and selenium to help in bone mineralisation and strengthening. The brand claims that this product can improve bone health after menopause, reduce the risk of osteoporosis and protect joints and cartilage.

Specifications of TrueBasics Advance Calcium for Women:

Item form: Tablets

Quantity: 90 tablets

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IMMUNESCIENCE Calcium Tablets for Women contains calcium citrate malate, which may enhance the absorption of carbonate form. By combining calcium, magnesium, zinc, vitamin D3 and B12, these supplements may support strong bone and joint health. They may even deliver essential minerals that act as building blocks of bones and skeletal systems. Regular intake of these supplements may help boost your cognitive functioning, fill daily nutritional gaps, and support the body’s natural immune defence and nervous system. These chewable tablets are specially developed to enhance mood, regulate blood sugar, improve sleep quality and strengthen bones. The brand claims that this product is non-GMO, gluten-free, gelatin-free, dairy-free, peanut-free, nut-free and does not contain any artificial colours, flavours or preservatives.

Specifications of IMMUNESCIENCE Calcium Tablets for Women:

Item form: Tablet

Quantity: 60 tablets

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ZEROHARM Holistic Calcium Tablets for Women contains minerals like magnesium and phosphorus that may help in mineralisation and strengthening of bones. Regular intake of these supplements may increase bone density, maintain bone health, and reduce the risk of osteoporosis and other bone-related conditions. These clinically proven supplements may even help in increasing immunity, improving physical performance, improving cartilage and supporting muscle strength.

Specifications of ZEROHARM Holistic Calcium Tablets for Women:

Item form: Tablet

Quantity: 60 tablets

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What are the benefits of calcium supplements for women?

1. Supports bone health: The primary benefit of calcium supplements is their role in building and maintaining strong bones. They may help slow down bone loss, and reduce the risk of features and osteoporosis.
2. Reduces the risk of osteoporosis: Calcium supplements may reduce the risk of osteoporosis, a condition that is characterised by weak and brittle bones. Regular intake of calcium and vitamin D3 supplements may help maintain bone density and strength.
3. Helps manage blood pressure: Adequate intake of calcium supplements for women may help relax blood vessels, improve vascular function and reduce the risk of hypertension. When consumed with a balanced diet, these supplements can contribute to overall cardiovascular health.
4. Supports dental health: Calcium helps to maintain strong teeth. Consuming these supplements may protect teeth from decay and keep them healthy.
5. Helps with premenstrual syndrome symptoms: Calcium supplements may also help women, who experience premenstrual syndrome symptoms like mood swings, bloating and cramps. They help to alleviate these symptoms by leaving a stabilising effect on hormones.
6. Improves health during pregnancy: Calcium needs to increase significantly during pregnancy as the developing foetus requires it for bone and tooth development. Calcium supplements may help ensure that both mother and baby receive adequate calcium and support their overall health.

Can I take calcium supplement along with vitamin D?

Calcium and vitamin D work synergistically to support bone health, prevent osteoporosis, and reduce the risk of fractures, especially in postmenopausal women. According to the American Journal of Clinical Nutrition, vitamin D can help to increase calcium absorption in the intestines and enhance bone mineralisation. Calcium, on the other hand, also supports muscle function, nerve transmission, and heart health. Calcium and vitamin D supplementation have been found to reduce the risk of fractures by up to 30% in older adults and together, they play a critical role in overall skeletal health and immune function.

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How should I take calcium supplements for best absorption?

To maximise calcium absorption, it is best to take supplements with food. A study in Osteoporosis International found that calcium is better absorbed when taken with meals, as the stomach acid helps to dissolve the supplement. It is also recommended to take no more than 500-600 mg of calcium at a time since higher doses may not be fully absorbed. Calcium citrate is often preferred as it is more easily absorbed than calcium carbonate, particularly in individuals with lower stomach acid levels. Avoid taking calcium with high doses of iron or magnesium, as they can interfere with absorption. Consult your healthcare provider to get better guidance and avoid the risk of any adverse reactions.

How long does it take for calcium supplements to work?

It can take several weeks to months to notice the benefits of calcium supplements. According to a study in the Journal of Clinical Endocrinology & Metabolism, calcium supplements, when combined with vitamin D, begin to improve bone mineral density after about 3 to 6 months of regular use. Consistency is key for long-term bone health.

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Can calcium supplements cause weight gain?

Calcium supplements are not typically associated with weight gain. Some studies suggest that calcium may help in weight management. A study published in the American Journal of Clinical Nutrition found that calcium intake may reduce fat absorption and play a role in weight control by increasing fat breakdown. However, excessive calcium intake may cause bloating or constipation.

Is it OK to take calcium supplements?

For most people, taking calcium supplements is safe when taken according to recommended doses. It may help reduce fractures and maintain bone health. However, excessive calcium intake (more than 2,500 mg/day) can lead to kidney stones, impaired absorption of other minerals, or cardiovascular issues. It is essential to consult with a healthcare provider before starting supplements, especially for those with kidney problems or heart disease. 

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Include the best calcium supplements for women in your diet after consulting your healthcare provider.

Top three features of the best calcium supplements for women:

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