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Your complete calcium supplement tracker template — Compare calcium forms, track daily intake, follow the Bone Health Quartet protocol, and monitor drug interactions. Based on research from our calcium supplement and bone health guide.
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| Detail | Recommendation |
|---|---|
| Daily Calcium Target | 1,000–1,200 mg total (diet + supplement) |
| Preferred Form | Calcium citrate — absorbs 22–27% better than carbonate [1] |
| Max Per Dose | 500 mg (split larger amounts into 2–3 servings) |
| Essential Cofactors | Vitamin D3 (1,000–2,000 IU) + K2 MK-7 (100–200 mcg) + Magnesium (300–400 mg) |
| Food First | Aim for 600–800 mg from food, supplement the gap |
| Upper Limit | Do not exceed 1,500 mg/day total without medical supervision |
| Exercise Requirement | Weight-bearing exercise 30–60 min, 4–5× weekly |
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Key fact: Calcium alone has a modest effect on fracture prevention. A 2020 review in Maturitas confirmed that calcium supplementation alone is not recommended for fracture prevention — cofactors vitamin D, K2, and magnesium are equally critical for bone health [2].
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Which calcium form is right for you? Calcium citrate is the preferred form for most people because it absorbs well regardless of stomach acid levels. A meta-analysis found citrate is absorbed 22–27% better than carbonate, both on an empty stomach and with meals [1].
Use this comparison table to choose the best form based on your age, stomach acid status, and budget:
| Form | Elemental Ca % | Absorption | Needs Acid? | GI Tolerance | Cost | Best For |
|---|---|---|---|---|---|---|
| Calcium Citrate ⭐ | 21% | Excellent | No | Good | $$ | Most people, elderly, PPI users |
| Calcium Carbonate | 40% | Good (with food) | Yes | Moderate | $ | Budget, normal acid, with meals |
| MCHC | ~25% | Excellent | No | Good | $$$$ | Premium bone support |
| Calcium Lactate | 13% | Good | No | Excellent | $$ | Sensitive stomachs |
| Calcium Gluconate | 9% | Good | No | Excellent | $$ | Very sensitive (many pills needed) |
How much calcium are you actually getting each day? Most people underestimate their dietary calcium intake. Use this tracker to log food sources and supplement doses, then check if you're hitting your daily target of 1,000–1,200 mg.
| Food | Serving | Calcium (mg) | % of 1,000 mg RDA |
|---|---|---|---|
| Yogurt (plain) | 1 cup | 300–450 | 30–45% |
| Sardines (with bones) | 3 oz | 325 | 33% |
| Milk | 1 cup | 300 | 30% |
| Fortified plant milk | 1 cup | 300 | 30% |
| Collard greens (cooked) | 1 cup | 268 | 27% |
| Calcium-set tofu | ½ cup | 250–750 | 25–75% |
| Bok choy (cooked) | 1 cup | 158 | 16% |
| Almonds | 1 oz | 75 | 8% |
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Watch out for oxalates: Spinach is high in calcium but also high in oxalates, which bind calcium and prevent absorption — it's a poor practical source. Stick to collard greens, kale, and bok choy for leafy green calcium.
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Copy this checklist each day to track your calcium: