What is good for your health? Calcium Myths and Recommendations
Is Calcium Supplementation Really Necessary and Good for Your Health?
We live in a culture obsessed with calcium, largely due to the modern epidemic of osteoporosis and the fear of bone fractures—especially in post-menopausal women. The American Dairy Council feeds this paranoia, promoting daily consumption of dairy products. However, entire nations exist where people consume no dairy at all, yet experience fewer bone-density-related fractures.
The Calcium Myth
Yes, we need calcium—but the path to high bone density and flexibility is far more complex than simply drinking milk or focusing on one mineral. Studies repeatedly show that higher calcium intake alone does not benefit bones in the long term. Shocking, right?
The Role of Collagen
Bones need to be both dense and flexible to avoid fractures. Collagen protein forms the flexible matrix that provides structure for mineralization. As we age, our ability to digest protein diminishes, making us more vulnerable to fractures. Poor digestion of protein is often linked to insufficient stomach acid, causing symptoms such as:
- Post-meal belching
- Indigestion
- Acid reflux
- Upper GI bloating
- Early sense of fullness
Hormones and Bone Health
Hormone balance (especially for women) is crucial for bone health. During menopause, estrogen levels drop, impairing bone tissue retention. Even more critical is progesterone, which controls new bone tissue synthesis. Many women experience low progesterone levels due to stressful lifestyles, exacerbating bone health issues.
More Than Just Calcium
Strong bones require more than calcium alone—they need a rich mix of minerals including:
- Magnesium
- Boron
- Strontium
- Manganese
- Phosphorus
- Copper
- Zinc
Additionally, Vitamin D is necessary for absorbing calcium into the bloodstream, while Vitamin K helps lock that calcium into bone tissue. Without these, calcium may stray to dangerous places like the kidneys (leading to stones) or arteries (contributing to plaque).
Calcium and Cardiovascular Disease Risk
In the past decade, there has been growing acknowledgment of the connection between calcium supplements and cardiovascular disease risk. Sadly, the complexity of bone health often gets overlooked in popular media.
The Bigger Picture
Given our culture’s obsession with dairy, most people do not suffer from calcium deficiency. In fact, many women over-consume calcium, primarily through supplements. In my practice, I encourage clients to find food-based sources of calcium and typically do not recommend supplements unless they have:
- A highly limited diet
- Advanced osteopenia
- A history of fractures
- Confirmed osteoporosis
According to Dr. Walter Willet from Harvard University’s School of Public Health, the ideal calcium intake for healthy adults is around 700mg per day.
If you do need calcium supplementation, what kind is good for your health?
It’s important to choose a form of calcium that is easily absorbed and utilized in bone tissue. I highly recommend one of the following:
● Calcium citrate, a form that is generally absorbable in typical GI environments
● A Calcium “mixed amino acid chelate” blend, a form which enhances absorption by bringing
calcium
● into the body still attached to amino acids (just as it would be in food)
● MCHC (Microcrystalline Hydroxyapatite), a form that mimics the exact multimineral compound in
● bone tissue which physiologic ratios of all the key minerals
● AlgaeCal, a natural, mixed aminoacidchelate, plantbased calcium coming from algae
Calcium supplement options can be found here. Use this link to receive your discount.
Make sure you read labels! I don’t recommend any calcium carbonate or oxide forms, as both are widely available and very cheap but are also poorly absorbed. These are not good for your health.
The body can absorb at most 500-600mg of calcium at once, and it must be taken with food. I also recommend divided twicedaily doses to enhance absorption.
Be careful not to take any iron supplements and calcium at the same time, as calcium severely impairs iron absorption in the intestines.
Borrowed with permission from Purpose LLC ©
