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Calcium is often praised as the key to healthy bones. But new research is showing that taking more than your body needs, especially through supplements, may backfire. Instead of protecting your health, excess calcium can build up in the wrong places, including your heart.

The double-edged nutrient

For decades, calcium has been promoted as essential for bone strength. But more isn’t always better. Too much calcium, particularly from supplements, can deposit in arteries and increase the risk of heart disease.According to the National Institutes of Health (NIH), calcium supports bone health, muscle function, nerve signaling, and hormone release. The trouble begins when intake far exceeds what the body can use, leaving extra calcium to circulate and settle in soft tissues.

The supplement trap

Millions of people take calcium pills daily to prevent osteoporosis. But studies show that long-term overuse can be harmful.A study published in The BMJ found that people who regularly took high-dose calcium supplements had a higher risk of heart attacks than those who got calcium mainly from food. Another analysis in the European Heart Journal reported that supplements may cause spikes in calcium levels in the blood, leading to deposits in arteries, a process called vascular calcification.Health experts advise that supplements should be taken only under medical guidance and only when dietary intake is low or deficiency is confirmed.

When your diet already gives you enough

The ICMR–NIN 2020 guidelines recommend 1,000 mg of calcium per day for adults. A balanced diet that includes dairy, pulses, and leafy vegetables often meets this requirement naturally.However, fear of weak bones and supplement marketing have led many people to exceed safe limits. Over time, this can cause kidney stones, digestive problems, or calcium buildup in blood vessels.

How excess calcium hurts your body

These problems usually arise when people consume more than 2,000 mg of calcium per day, especially from pills and fortified foods rather than natural sources.

Safer ways to get calcium

Doctors recommend focusing on food-based calcium, which is absorbed slowly and comes with other nutrients that protect bone health.

Vitamin D is equally important because it helps the body absorb calcium efficiently. Sunlight, eggs, fish, and fortified milk are simple ways to maintain healthy levels.

Who actually needs supplements

Some people genuinely require extra calcium, such as:

Even in these cases, blood tests and medical advice are important to avoid excess. Splitting doses and pairing them with Vitamin D can help improve absorption and reduce side effects.

Myths to stop believing

Myth: “The more calcium I take, the stronger my bones.”Fact: Bones need calcium along with Vitamin D, protein, and regular exercise.Myth: “Non-dairy eaters can’t get enough calcium.”Fact: Ragi, tofu, sesame, and leafy greens are excellent non-dairy sources.Myth: “Calcium tablets are harmless.”Fact: Long-term, unsupervised use can raise the risk of kidney stones and heart issues.

The takeaway

Calcium is crucial for bone health, but balance matters more than quantity. A diet rich in natural calcium, combined with enough Vitamin D and regular exercise, keeps bones strong without straining the heart.Before taking supplements, check your diet and talk to a doctor. Often, your kitchen already provides all the calcium your body needs.Disclaimer: This article is for informational purposes and not a substitute for professional medical advice.