Let’s talk about bone health! We all know that consuming dairy products is a good way to get our daily source of calcium, but did you know that only on average only 30% of the calcium we get from food and supplements is absorbed?

Calcium is a key nutrient and the most abundant mineral in the body, making up at least 1.5% of the body by weight. Most of this calcium, almost 99%,  is stored in our bones and teeth. This essential nutrient is necessary for so many functions of our health. Almost everyone gets enough calcium but they are missing the cofactors that allow their body to absorb it. 

Some important factors that are needed to assist the body with calcium absorption are:

  • Proper hydration

  • Vitamin D

  • Fatty Acids

Proper hydration ensures that blood is fluid enough to efficiently transport calcium throughout the body to other tissues. Vitamin D ensures that blood calcium levels stay stable and it increases absorption of calcium in the gut. Vitamin D also increases osteoclastic activity, which means bone rebuilding! Another great way to ensure calcium absorption is to incorporate full fat foods into your diet. Fatty acids help the movement of calcium into your cells and can increase the calcium levels in your tissues. 

It is so important to support our body in the digestion and absorption process. We need to seek out calcium rich foods, while also keeping in mind the cofactors needed for maximum absorption. When calcium can’t be absorbed, it gets deposited in places of weakness in the body leading to inflammation and joint pain.

Bone development and building is a lifelong process. Old bone tissue is continually destroyed and new tissue is created. As much as 15% of the total bone mass turns over each year in remodeling! There is plenty of time to repair and utilize all the calcium that you are taking in!


Calcium Rich Foods :

  • Whole milk, yogurt, cheese, buttermilk

  • Blackstrap molasses

  • Shellfish

  • Sunflower and sesame seeds

  • Salmon, sardines, and mackerel with the bones

  • Almonds, brazil nuts, and hazelnuts

  • Broccoli, cauliflower, peas and beans 

  • Citrus fruits, figs, raisins, dried apricots