Have you ever wondered if it's better to get your calcium from food or supplements?

So today, let's have a heart-to-heart about how our bodies really absorb calcium and what's truly best for us.

Why Calcium Matters

Let's keep it simple: our bodies need calcium to keep our teeth and bones strong, and also to help muscles move and nerves work properly.

According to Dr. Eleanor Vance, a specialist in mineral physiology and neuromuscular function:

"Calcium is indispensable for structural integrity—forming the crystalline matrix of bones and teeth—while simultaneously enabling dynamic physiological processes. It acts as a molecular switch for muscle contraction by binding troponin and facilitates neural communication through voltage-gated ion channel regulation, ensuring seamless coordination between motor and nervous systems."

We usually hear about it in the context of growing kids or older adults, but honestly, everyone needs it—daily.

The Truth About Supplements

Some types of calcium (like calcium carbonate) need to be taken with food, while others (like calcium citrate) can be taken anytime. And even then, your body might only absorb 30-40% of what's in the pill.

According to Dr. Charles Park, a specialist in mineral absorption and metabolic physiology:

"Calcium carbonate requires gastric acid activation and should therefore be consumed with meals, whereas calcium citrate's pH-independent solubility permits absorption regardless of food intake. Even under optimal conditions, the human intestine typically absorbs only 30-40% of supplemental calcium due to inherent biological limitations in transport mechanisms."

Also, taking too much at once can actually reduce how much your body absorbs. Yup—more isn't always better. And some people even get stomach upset from certain types.

Food: The Natural Winner

Turns out, calcium from food is usually easier for our bodies to absorb. Foods like dairy products, leafy greens (like spinach and kale), tofu, almonds, and even fortified plant milks are packed with calcium and other helpful nutrients that work with it—like vitamin D, magnesium, and protein.

And when calcium comes from real food, it's absorbed more slowly and evenly, which is a big plus. I started adding more yogurt, sesame seeds, and tofu into my meals and I honestly feel better than when I was relying only on tablets.

When Supplements Make Sense

Of course, there are times when supplements help—like if you have a medical condition, or your doctor says you're deficient. Or if you're lactose-intolerant and really can't get enough from food. But for most of us, food should be the starting point. Supplements should "fill the gap," not be the whole plan.

Here's What I Do Now

Instead of grabbing a pill first, I try to:

• Eat a calcium-rich breakfast (like oats with almond milk or tofu scramble)

• Sprinkle sesame seeds or chopped almonds on dishes

• Pair calcium foods with vitamin D sources (like sunlight or mushrooms)

• Only take supplements if I fall short that day

So… What About You?

Are you team supplements or team real food when it comes to calcium? Or maybe a mix of both? Let me know below!

Your body is unique, so finding what works best for you is the most important thing. Just don't forget—real food is powerful, and your body often recognizes it better than a tablet.

Let's take care of ourselves—one bite at a time!