A fresh study published in JAMA Network Open (January 2025) just dropped a gem: boosting your calcium intake could trim your colorectal cancer risk by 17%. With data gathered from 570,108 men and women over about 11 years – tracking what they ate across 97 foods and nutrients—this isn’t small potatoes. Even a modest bump of 200-300 mg extra calcium a day (about a glass of milk) made a real difference. The biggest perks came when folks hit around 1,200 mg daily. Pretty sweet for a mineral we usually just associate with strong bones!
Calcium: Your Colon’s Personal Bouncer
Calcium plays a powerful role in maintaining colon health, acting like a bouncer for your gut, keeping troublemakers in check. One of its key functions is neutralizing harmful compounds by binding to bile acids and fatty acids—irritants that can inflame the gut lining and potentially increase cancer risk. By clumping these compounds together, calcium helps protect and soothe the colon, reducing the likelihood of long-term damage.
Beyond this, the tooth-loving mineral also plays a critical role in regulating cell growth, ensuring that cells divide and function properly. This is especially important in preventing the unchecked multiplication of rogue cells that could lead to more serious issues.
For even greater benefits, calcium teams up with vitamin D, which enhances calcium absorption while bringing its own anti-cancer properties to the mix. Together, they create a powerful duo for gut health, bone strength, and overall well-being.
Of course, not all supplements are created equal. Choosing the right type of can make all the difference—some forms offer superior absorption and effectiveness, while others, like calcium carbonate, come with limitations. Down below there is a lot more on this topic. Here’s what you need to know to make the best choice for your health. Also, it is very easy to get too much and suffer consequences so read my article: Calcium and Hypercalcemia Treatment Options if you intend to supplement with this mineral.
What about too little calcium due to the fact that you take some medications that deplete it? That’s a real possibility, and one that I covered in my Drug Mugger’s book in case you have that. Let’s talk about it here in case you don’t have a copy of that book yet.
In my experience, three classes of drugs are most notorious for depleting calcium levels:
-
Glucocorticoids (ie Prednisone):
These medications reduce calcium absorption in the intestines and increase its excretion, which over time can lead to decreased bone density, and can in some cases lead to hip problems, even severe ones like avascular necrosis of the hip! You can learn more with this PAPER which talks about it, and there are many others. -
Proton Pump Inhibitors (ie Omeprazole):
By reducing stomach acid, PPIs impair the solubilization and absorption of calcium. Long-term use has been linked to a higher risk of osteoporosis and fractures. -
Anticonvulsants (ie Phenytoin or Phenobarbital and others):
These drugs can induce liver enzymes that speed up vitamin D metabolism. Lower vitamin D levels mean reduced calcium absorption, indirectly contributing to depletion.
While loop diuretics like furosemide also increase urinary calcium loss, I typically consider glucocorticoids, PPIs like omeprazole, and anticonvulsants as the top culprits when it comes to nutrient depletion of calcium. If you’re taking any of these medications long-term, it’s a good idea to consider calcium and vitamin D supplementation. There’s a lot more in my book, Drug Muggers.
If not, you can read a little bit more here: Replenishing 7 Depleted Nutrients from Blood Pressure Medications
Where to Get More
I know my readers, you love smart, natural ways to get your nutrients. I made you a ‘cheat sheet’ for calcium-rich foods:
🥛 Dairy Done Right – A cup of milk (300 mg) or Greek yogurt (200-300 mg) is a classic go-to. If you’re lactose-intolerant, no worries, lactose-free versions still pack the same punch.
🌿 Plant-Powered Picks – Fortified almond, oat, or coconut milk can deliver 300-450 mg per serving (check labels, because brands vary). Many are also spiked with vitamin D, which is a bonus!
🥦 Leafy Greens & More – Kale (100 mg per cup) and broccoli (50 mg per cup) chip in, though they’re not heavy hitters. Bonus tip: Pair them with sardines (250 mg per serving—bones and all!) for an easy calcium boost.
🧀 Cheese, Please! – Parmesan is a calcium powerhouse, packing 330 mg per ounce. Hard cheeses like cheddar (200 mg per ounce) can also contribute nicely. Now, my recommendations for cheese alter if you’ve got a genetic quirk in the MAOA gene, are taking MAOI medications (which are used for depression and other conditions), or struggle with lactose intolerance.
That’s because aged cheeses like Parmesan are full of tyramine, which can mess with blood pressure regulation, especially if you’re on MAOI drugs, as they can block your body’s ability to break tyramine down! The result? Potentially dangerous spikes in blood pressure. Know your body, know your genes, and always check with your local pharmacist if you’re unsure about food and drug interactions.
💊 Supplements for the Win – If food isn’t cutting it, a calcium citrate or carbonate supplement (500-600 mg per dose) can help. Calcium citrate is gentler on the stomach and doesn’t require food for absorption, making it my personal favorite. This type of calcium is available nationwide.
Balance Is Key
Before you start chugging milk by the gallon, keep these pointers in mind:
- Don’t Overdo It: Aim for around 1,200 mg of calcium a day. For some, even less is better due to the GI side effects. I know for me personally if I get above just 500 mg a day, it is too much. Most health pros recommend the 1,200 amount for adults but again, you have to cater your dosage to what you can tolerate. Consuming more than 2,000 mg daily might lead to issues like kidney stones or even affect your heart rhythm.
- Medication Check: The bone-loving mineral can interact with various medications, if you’re on blood pressure meds, thyroid medication, bisphosphonates, or any other prescriptions, have a quick chat with your doctor or pharmacist first.
- Lifestyle Matters: While calcium is a solid helper, don’t forget to look at the big picture. Cutting back on alcohol (even a daily glass of wine can bump your risk by about 15%) and steering clear of smoking are essential steps in safeguarding your gut health.
The Best Type: Why Calcium Citrate May Be Superior
When it comes to supplements, calcium citrate is the best choice for most people. Unlike calcium carbonate, which is commonly found in antacids like Tums, calcium citrate is much easier for the body to absorb—especially for individuals with low stomach acid, digestive issues, or those taking acid-reducing medications.
Why Calcium Citrate is the Better Choice:
✔ Better Absorption – Calcium citrate doesn’t require stomach acid to be properly absorbed, making it ideal for people of all ages, especially older adults.
✔ Gentler on Digestion – Unlike calcium carbonate, which can cause bloating and constipation, the citrate form is easier on the gut.
✔ Can Be Taken Anytime – Unlike calcium carbonate, which needs to be taken with food, the citrate supplements can be taken with or without meals for convenience.
Why to Avoid Calcium Carbonate (Unless You Want Tums!)
🚫 Harder to Absorb – Calcium carbonate relies on stomach acid for absorption, making it less effective for many people.
🚫 Can Cause Stomach Discomfort – Many people experience gas, bloating, and constipation when taking this type.
🚫 Not Ideal for Bone Health – Since the carbonate form is commonly used in antacids, its primary effect is reducing stomach acid—not necessarily supporting long-term bone health as efficiently as the citrate form.
Just FYI – we’ve been talking about calcium so far, but a lot of people don’t recognize the early warning signs. Below is a graphic – these are the symptoms of colon cancer and there are others. Always see your physician for new onset symptoms that are strange. This is not a complete list.
Summary
Suzy Cohen, has been a licensed pharmacist for over 30 years and believes the best approach to chronic illness is a combination of natural medicine and conventional. She founded her own dietary supplement company specializing in custom-formulas, some of which have patents. With a special focus on functional medicine, thyroid health and drug nutrient depletion, Suzy is the author of several related books including Thyroid Healthy, Drug Muggers, Diabetes Without Drugs, and a nationally syndicated column.
