Calcium-Rich Foods and Calcium Sources

I meant to add this to the previous post today. This also has the references mentioned in the previous post.

Calcium-Rich Foods and Calcium Sources

  • Dairy products
  • Leafy greens (Are OK, but not as bioavailable as dairy)
  • Cruciferous vegetables (good bioavailability)
  • Seeds and almonds
  • Canned, bone-in fish

Dairy Products

  • Dairy products generally correlate with better bone health.
  • The vast majority of clinical studies have shown that drinking milk or consuming other dairy products leads to a positive calcium balance. 

Other Bone Health Synergists

  • Weight bearing exercise, weights
  • Magnesium is especially important
  • Collagen
  • Glycine, lysine, and proline with vitamin C: good sources are animal proteins, organ meats, bones, joints, and tendons.

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Non-Nutrition Bone Health Supports

  • Balance hormones
  • Reduce inflammation
  • Support sleep (melatonin is involved with bone density)
  • Reduce stress
Resources & Links (click to expand)
References (click to expand)
  1. Anderson JJ, Roggenkamp KJ, Suchindran CM. Calcium intakes and femoral and lumbar bone density of elderly U.S. men and women: National Health and Nutrition Examination Survey 2005-2006 analysis. J Clin Endocrinol Metab. 2012;97(12):4531-4539. doi:10.1210/jc.2012-1407
  2. Bischoff-Ferrari HA, Dawson-Hughes B, Baron JA, et al. Calcium intake and hip fracture risk in men and women: a meta-analysis of prospective cohort studies and randomized controlled trials. Am J Clin Nutr. 2007;86(6):1780-1790. doi:10.1093/ajcn/86.5.1780
  3. Li K, Kaaks R, Linseisen J, Rohrmann S. Associations of dietary calcium intake and calcium supplementation with myocardial infarction and stroke risk and overall cardiovascular mortality in the Heidelberg cohort of the European Prospective Investigation into Cancer and Nutrition study (EPIC-Heidelberg). Heart. 2012;98(12):920-925. doi:10.1136/heartjnl-2011-301345
  4. Bolland MJ, Avenell A, Baron JA, et al. Effect of calcium supplements on risk of myocardial infarction and cardiovascular events: meta-analysis. BMJ. 2010;341:c3691. Published 2010 Jul 29. doi:10.1136/bmj.c3691
  5. Xiao Q, Murphy RA, Houston DK, Harris TB, Chow WH, Park Y. Dietary and supplemental calcium intake and cardiovascular disease mortality: the National Institutes of Health-AARP diet and health study. JAMA Intern Med. 2013;173(8):639-646. doi:10.1001/jamainternmed.2013.3283
  6. Michaëlsson K, Melhus H, Warensjö Lemming E, Wolk A, Byberg L. Long term calcium intake and rates of all cause and cardiovascular mortality: community based prospective longitudinal cohort study. BMJ. 2013;346:f228. Published 2013 Feb 12. doi:10.1136/bmj.f228

About Dr Colin Holloway

Gp interested in natural hormone treatment for men and women of all ages

Posted on July 26, 2020, in Uncategorized. Bookmark the permalink. Comments Off on Calcium-Rich Foods and Calcium Sources.

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