Calcium plays a vital role in various body functions, such as muscle function, bone health, and blood clotting. However, the body doesn’t absorb calcium efficiently, especially without enough vitamin D and other vitamins and minerals.

Here are 30 ways to boost your calcium absorption:.

1. Get Enough Vitamin D

Vitamin D helps the body absorb calcium from food. The body can produce vitamin D when it exposes to sunlight, but it’s difficult to get enough vitamin D from sunlight in some regions or during winter.

Therefore, you can also get vitamin D from fatty fish, egg yolks, cheese, and supplements.

2. Optimize Your Vitamin K Intake

Vitamin K also plays a role in bone health. It can prevent calcium from depositing in the wrong places of the body, such as arteries or joints. You can get vitamin K from green leafy vegetables, such as kale, spinach, or broccoli.

3. Consume Enough Magnesium

Magnesium is another mineral that helps the body absorb calcium. You can get magnesium from whole grains, nuts, seeds, and green vegetables.

4. Eat More Protein

Protein helps the body utilize calcium correctly, so consuming enough protein can boost calcium absorption. However, don’t consume too much protein, as high protein intake can also lead to calcium loss from the bones.

5. Reduce Sodium Intake

Excessive sodium intake can cause the body to excrete calcium through the urine, leading to calcium loss from the bones. Therefore, consume less processed foods and salt and more fresh foods and herbs.

6. Reduce Caffeine Intake

Caffeine can also cause calcium loss from the body. So, limit your intake of caffeinated beverages and switch to herbal teas or green tea, which can also boost bone health.

7. Reduce Alcohol Intake

Alcohol can also interfere with calcium absorption and metabolism. So, consume alcohol in moderation or avoid it.

8. Consume Enough Calcium-Rich Foods

You need to consume enough calcium-rich foods to benefit from calcium absorption.

Good sources of calcium include dairy products, such as milk, cheese, and yogurt, leafy greens, such as kale, collards, and spinach, nuts and seeds, and fish with bones, such as sardines and salmon.

9. Spread Out Calcium Intake

Your body can absorb calcium better when you spread out calcium intake throughout the day. Therefore, consume calcium-rich foods or supplements with each meal or snack.

10. Combine Calcium and Vitamin D

Combining calcium and vitamin D consumption can enhance calcium absorption. For example, consuming vitamin D-fortified dairy products or vitamin D supplements with calcium-rich foods can increase calcium absorption.

11. Consume Calcium Supplements with Meals

Consume calcium supplements with meals to improve calcium absorption and reduce the risk of stomach upset or kidney stones.

12. Choose the Right Calcium Supplement

There are different types of calcium supplements, such as calcium carbonate and calcium citrate. Calcium citrate is more easily absorbed by the body, especially for people with stomach acid or digestive problems.

13. Check for Other Nutrients

Some calcium supplements also contain other vitamins and minerals, such as magnesium, vitamin D, or vitamin K, which can further enhance calcium absorption.

14. Get Enough Vitamin C

Vitamin C can help the body produce collagen, which is essential for bone health. You can get vitamin C from fruits, such as oranges, strawberries, kiwis or vegetables, such as bell peppers, broccoli, or tomatoes.

15. Get Enough Vitamin A

Vitamin A also plays a role in bone health. You can get vitamin A from liver, dairy products, or orange and yellow vegetables and fruits, such as carrots or cantaloupe.

16. Eat Enough Fiber

Fiber can also contribute to calcium absorption, as it can regulate bowel movements and reduce the risk of constipation or diarrhea, which can affect calcium absorption. You can get fiber from whole grains, fruits, vegetables, and beans.

17. Lose Excess Weight

Excess weight can put pressure on the bones and reduce bone density. Therefore, losing weight can improve bone health and calcium absorption.

18. Exercise Regularly

Weight-bearing and resistance exercises can also improve calcium absorption and bone health by stimulating bone growth and maintenance.

19. Avoid Smoking

Smoking can also affect bone health by reducing calcium absorption and causing calcium loss from the bones. Therefore, avoiding smoking can help maintain bone density.

20. Consume Collagen

Collagen is a protein that provides structural support to the bones, muscles, and skin. Therefore, consuming collagen supplements or foods that contain collagen, such as bone broth, can also enhance bone health and calcium absorption.

21. Get Enough Omega-3 Fatty Acids

Omega-3 fatty acids can reduce inflammation and improve bone density. You can get omega-3 fatty acids from fatty fish, such as salmon or sardines, flaxseeds, chia seeds, or supplements.

22. Optimize Your Gut Health

The gut microbiome can also affect nutrient absorption, including calcium. Therefore, consuming probiotics or fermented foods, consuming a diverse and nutrient-rich diet, or reducing stress can improve gut health and calcium absorption.

23. Avoid Certain Medications

Some medications, such as corticosteroids or antacids, can interfere with calcium absorption or metabolism. Therefore, avoid or reduce the use of these medications or consult with a healthcare provider to find alternatives.

24. Get Enough Sleep

Getting enough sleep can also benefit calcium absorption and bone health, as it can reduce stress and inflammation and improve hormone regulation.

25. Avoid Environmental Toxins

Exposure to environmental toxins, such as lead or cadmium, can also affect bone health and calcium absorption. Therefore, avoid exposure to these toxins or reduce exposure by using protective equipment or increasing ventilation.

26. Get Enough Iron

Iron is another mineral that can affect bone health. Low iron intake or iron deficiency can lead to reduced calcium absorption and increased bone loss. You can get iron from meat, fish, poultry, beans, and dark leafy greens.

27. Limit High Oxalate Foods

Oxalates are compounds found in some foods, such as spinach, rhubarb, or beet greens, that can bind with calcium and reduce calcium absorption. Therefore, limit your intake of these foods, especially if you have a history of kidney stones.

28. Consume Enough Boron

Boron is a mineral that can enhance calcium absorption and bone formation. You can get boron from foods, such as nuts, soybeans, avocados, or raisins.

29. Get Enough Zinc

Zinc is another mineral that can support bone health and calcium absorption. You can get zinc from meat, shellfish, beans, seeds, and nuts.

30. Consult with a Healthcare Provider

If you have a medical condition or take medications that may affect calcium absorption or bone health, consult with a healthcare provider to find the best course of action and supplement dosage.