Calcium supplements are everywhere—but do they actually help your bones?
In this episode, we unpack the "calcium conundrum" and challenge the common belief that more supplements automatically mean stronger bones.
You'll learn why food-based calcium behaves very differently in the body than pharmaceutical calcium supplements, why most studies show little to no benefit of supplements for adult bone health, and how supplements may even carry unexpected health risks. We focus especially on bone health in adults and postmenopausal women, while emphasizing practical, food-first strategies that actually support long-term health.
If you're concerned about osteoporosis, fractures, or bone density—and want to make informed, evidence-based choices—this episode will help you rethink calcium from the ground up.
Learn why food, not pills, should be your foundation for bone health.
Subscribe for more conversations on nutrition, disease prevention, and putting the power of health back in your hands.
Calcium supplements ≠ food calcium
Pharmaceutical calcium is metabolized differently and does not offer the same benefits as calcium from whole foods.
Most adult studies show supplements don't prevent fractures
In typical adult populations, calcium supplements generally fail to improve bone density or reduce fracture risk.
Food sources of calcium are safer and more effective
Calcium-rich foods support bone health without the cardiovascular, kidney stone, or other risks linked to supplements.
Absorption matters more than intake
Only 10–50% of dietary calcium is absorbed, depending on diet quality, gut health, medications, activity level, and overall lifestyle.
Postmenopausal bone loss isn't just about calcium
Bone loss during this stage appears to be largely unrelated to calcium intake alone.
Dairy and non-dairy options make adequacy achievable
It's not hard to reach ~800–1200 mg/day from food alone, even without supplements.
Cultured dairy is preferred
Yogurt, kefir, and aged cheeses provide calcium plus beneficial cofactors like protein, vitamin K, and healthy fats.
Fortified foods aren't the same as real food
Calcium-fortified products still deliver industrial calcium, not naturally integrated nutrients.
Supplements can distract from better nutrition
Relying on pills may pull focus (and money) away from improving overall diet quality.
Bottom line: think food first
Your body knows how to handle real food—bone health starts there.
This episode is a call to lead your own healthcare journey with humility, curiosity, and intention—so you can make decisions that truly align with your values and goals.
