Key Takeaways
Calcium supplements may slightly lower blood pressure.It does this by supporting blood vessel function and by reducing parathyroid hormone levels. Taking calcium supplements over 1,000 milligrams a day might increase heart attack risk.
Many aspects of your health influence your blood pressure. Staying physically active, limiting alcohol use, eating healthy foods, getting enough sleep, and managing stress all play a role in maintaining healthy blood pressure levels.
Adding a calcium supplement to your regimen might also help support blood pressure, but the evidence is mixed.
Calcium May Support Blood Vessel Health
Calcium has an effect on blood vessel function and health.
“Calcium plays a role in blood vessel contraction and relaxation, so getting enough calcium may help support blood pressure regulation,” said Alissa Rumsey, MS, RD, author of Unapologetic Eating and founder of Rumsey Nutrition Consulting.
Research suggests calcium supplements may be linked to modest improvements in blood pressure, including:
Systolic blood pressure: an average reduction of about 1.37 to 1.86 mmHgDiastolic blood pressure: an average reduction of about 0.98 to 1.45 mmHg
However, it’s best to consult a physician to determine whether calcium supplements are safe for you.
“Overall, the research on calcium supplements is mixed. Some studies show a small reduction in blood pressure, while others raise concerns about potential cardiovascular risks, including heart attacks,” Rumsey said.
It May Help Regulate Blood Pressure–Related Hormones
Calcium supplements may provide a slight reduction in blood pressure through hormonal suppression, according to Julia Zumpano, RD, a dietitian at Cleveland Clinic.
“Adequate calcium lowers parathyroid hormone [PTH], which can cause blood vessels to constrict if too high. It may help the body better regulate sodium and potassium, improving overall vascular volume,” Zumpano said.
In addition to heart health benefits, calcium helps strengthen your teeth and bones and keeps your tissues strong and flexible.
How Much Calcium Do You Need to See Results?
Because research findings are mixed, it’s hard to know how much calcium supplements can lower blood pressure.
“Most organizations do not recommend calcium specifically as a standalone treatment for hypertension but rather emphasize meeting the standard recommended dietary allowance for overall cardiovascular health,” Zumpano said.
There’s no clear evidence that suggests taking a certain dose of calcium each day will benefit your blood pressure.
Safety Considerations With Calcium Supplements
There are many safety concerns you should consider before you start taking a calcium supplement. “Taking calcium supplements with thiazide diuretics can lead to dangerously high blood calcium levels,” Zumpano said. “Chronic high intake from calcium supplements, rather than food, is linked to an increased risk of kidney stones.”
Lastly, research suggests high-dose calcium supplements—doses over 1,000 milligrams a day—can increase the risks of plaque buildup in your arteries and heart attack, Zumpano said. “This remains controversial and unproven,” she added.
How to Get More Calcium Through Your Diet
Given the risks of calcium supplements—and the fact that we simply don’t know if it will work to help manage blood pressure—it’s important to know how you can get enough calcium from your diet.
The following are good sources of calcium:
MilkCheeseYogurtBroccoliKaleChinese cabbageCanned sardinesSalmon
Some foods that are fortified with calcium include:
TofuMilk substitutesCerealsSome fruit juices
Adding these foods to your diet may improve your blood pressure and can be a good first step to take if calcium supplements aren’t recommended for you.
O’Neill is a reporter who covers new medical research and addiction. She previously worked at SELF magazine and Health.com, and she was a 2020 fellow at the Association of Health Care Journalists.
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