Calcium

What It Is:
An essential mineral used by the body for muscle contraction, bone strength, and nerve transmission. You can get plenty from diet, but supplementation helps when intake is low.

What It’s Used For:

• Muscle contraction and nerve function

• Bone and dental strength

• Preventing deficiency during cutting or dairy-free diets

Typical Dose:

• 500–1,000 mg per day, preferably with vitamin D

Side Effects:

• Overuse may cause constipation or interfere with zinc and iron absorption

• Extremely high intake may raise kidney stone risk

Why It’s Rated 3/5:
Fundamental nutrient, but not performance-enhancing unless deficient. Crucial if your diet lacks dairy or fortified foods.