Calcium

Optimal dose — If bone density problems or pregnancy, 400-1,000 mg/day. Otherwise not recommended.

Although companies selling calcium would have you believe that every woman should be on it, it is actually a minor player in treating and preventing osteoporosis. In fact, the countries with the highest dietary calcium intakes also have the highest levels of osteoporosis — though to be accurate, many other factors cause this, such as their also eating less protein and walking more instead of driving. Nonetheless, low calcium intake is not the main cause of bone density loss, and other nutrient, hormonal and life style factors are much more important.

Most people do not need calcium supplements, and it blocks thyroid absorption and may increase the risk of heart disease if taken unnecessarily. However, if you have loss of bone density (osteoporosis or osteopenia), I recommend taking 400-1,000 mg/day of calcium (a cup of milk or yogurt has about 400 mg). As many calcium tablets do not dissolve, it is reasonable to use a chewable or capsule. The other time to recommend calcium is for those with plantar fasciitis (pain along the soles of your feet which is worse in the morning). Taking plain calcium tablets is associated with an increased risk of heart attack, so it’s better to get calcium from food (where there is no increased risk), or to be sure to take it at the same time as magnesium, and vitamins D and K.

Many nutrients are helpful in building bone density. An excellent approach is to use a multivitamin powder plus an herbal bone strengthening mix.

Nutritional primer

We have a 20,000 word primer on nutrition at our website that provides more detail with study references on each nutrient. Click here to see it.