How to Absorb Calcium

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Stock up on vitamin D, phosphorus, and magnesium. These other nutrients, especially vitamin D, help your body absorb calcium adequately. So while you’re shopping for foods that are high in calcium, make sure to check the labels for these other nutrients as well.

Milk is an excellent source of calcium, phosphorus, and magnesium, and is usually fortified with vitamin D, which is why it is so recommended as a calcium source.

If you are lactose intolerant, you can choose lactose-reduced or lactose-free milk. Yogurt and cheese are also low in lactose, so those foods can be sources of easily absorbable calcium.

Your body can actually produce its own vitamin D from sunlight, so getting enough natural light also ultimately helps your body absorb calcium. Getting enough vitamin D from sunlight alone is difficult, however, so make sure you’re getting enough from food or supplements.

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Grab some fortified juices if you are vegan or avoid dairy products. Vegans or others who avoid dairy products can still eat good sources of calcium, like leafy greens. However, it is harder for your body to absorb calcium from these foods than from dairy products. Fortified juices usually contain calcium citrate malate, which is an easily absorbed form, so make sure to drink some of those as part of your regular diet.

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Steam or sauté vegetables instead of boiling them. Calcium can leach out of foods into cooking water, reducing the amount you consume and ultimately absorb. Cook calcium-rich vegetables briefly in a small amount of water to retain as much calcium as possible. This makes steaming or sauteing a preferred cooking method for vegetables, rather than boiling.

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Be mindful of the foods you eat together with calcium sources. Some foods contain compounds that can reduce or alter the way your body absorbs calcium, when consumed in large amounts. For example, something called oxalic acid is found in some vegetables (like spinach) and beans. Another compound called phytic acid is found in whole grains. Too much of these compounds reduces your body’s absorption of calcium.

If you eat a wide variety of foods, you probably don’t need to worry about eating too much of these compounds. If you aren’t sure if your diet is balanced enough, talk to a doctor or nutritionist.

Even though calcium absorption from spinach is decreased, calcium absorption from milk is not affected when milk and spinach are eaten together.

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Consult a doctor if you think you’re having trouble absorbing calcium. If your doctor hasn’t specifically advised you about absorbing calcium, talk to them before making any major changes to your diet. A physician can help you determine if you’re not getting enough calcium, and the best way to help your body absorb more.

Your doctor can also help you determine if it’s safe for you to increase your calcium intake. Too much calcium, for some individuals, is linked to other health issues.

Your doctor can run blood tests to determine whether or not you’re getting enough calcium.

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Choose calcium citrate for better absorption. This form of the mineral is more expensive than calcium carbonate. However, it can be taken on either an empty or a full stomach. People with low levels of stomach acid also absorb calcium citrate better, so your doctor may recommend this form.

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Limit your calcium dosage. Your body can only absorb so much calcium at a time. Your pediatrician can help you determine the correct amount per dose for your child. Experts recommend that adults take no more than 500 mg per dose. This means that if your doctor recommends taking a larger amount of calcium supplements each day, you will need to split up when you take the supplements.[10]

For example, if your doctor recommends 1000 mg of calcium supplements per day, you could take one 500 mg dose at breakfast, and another 500 mg dose at dinner.

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Expect increased dosages as you age. Your body has a harder time absorbing calcium as you get older. To make up for what your body fails to absorb through eating and drinking, your doctor might recommend higher doses of calcium supplements.[11]