The Truth About Calcium: What You Really Need to Know

I felt a strong sense of urgency to write this blog about calcium because it is, without question, the most essential mineral in our body — and one we need plenty of throughout our lifetime. Calcium is necessary for strong bones and teeth, but it also plays a critical role in muscle contraction, nerve transmission, blood clotting, and heart function. Despite its importance, most people are misled about where to get it.

 

For decades, we’ve been told that dairy products — milk, cheese, and yogurt — are the gold standard for calcium. We’ve all heard it: “Drink your milk for strong bones!” Unfortunately, this couldn’t be further from the truth.

 

The Dairy Deception

 

If you consume cow’s milk from conventionally raised cattle, you are also consuming antibiotics, growth hormones, allergenic proteins, chemical residues, inflammatory compounds, and growth factors — all of which can increase your risk of various health issues.

 

To make matters worse, industrialized dairy is pasteurized, a process that heats the milk to high temperatures to kill harmful bacteria and viruses. While this may sound beneficial, pasteurization destroys vital enzymes and significantly reduces nutrient and mineral content — including calcium.

 

Before the Industrial Revolution, dairy products were not pasteurized. Milk came from cows grazing freely on nutrient-rich pastures, providing calcium and beneficial bacteria that supported digestive health. Sadly, this is no longer the case.

 

If you are fortunate enough to have access to raw milk from cows or goats that are grass-fed, raised humanely, and unpasteurized, that would be ideal. This kind of milk is rich in enzymes, natural calcium, and beneficial fats that the body can easily utilize.

 

Cheese and yogurt fall into the same category — their calcium content depends entirely on the quality of the milk they come from. If they’re made from pasteurized milk, they too are largely void of minerals and health benefits.

 

The Best Natural Sources of Calcium

 

Fortunately, nature provides us with many plant-based and whole-food sources of calcium that are not only safer but also more easily absorbed.

1. Dark Green Leafy Vegetables: Kale, collard greens, spinach, bok choy, and broccoli are all rich in calcium. These should be part of your daily routine — whether in salads, smoothies, or fresh juices. Remember, cows get their minerals from grass, not milk!
2. Sardines (with bones): Sardines are a powerhouse source of calcium, especially when eaten with the bones intact. If you’re not a fan of their taste, try adding them to salads with lemon, avocado, and herbs — the flavors blend beautifully. You’ll not only get calcium but also a generous dose of omega-3 fatty acids, which support heart and brain health.
3. Seeds and Nuts: Most people don’t realize how rich in calcium seeds can be. Sesame seeds are particularly high in calcium, and hemp, chia, and pumpkin seeds are also excellent choices. Sprinkle them over salads, smoothies, or soups — they add crunch, flavour, and valuable nutrients.
4. Sea Vegetables: Seaweeds like wakame, kelp, and dulse are natural mineral concentrators, providing bioavailable calcium and magnesium. Including them occasionally can be a great way to diversify your mineral intake.

 

The Role of Strength Training

 

When it comes to maintaining strong bones, it’s not only about what you eat — it’s also about how you move. Strength training is one of the best ways to “inject” calcium into your bones naturally. Every time you lift, push, or pull against resistance, your muscles tug on your bones, stimulating bone growth and density.

 

Regular resistance training doesn’t just help you maintain strength; it actively reduces your risk of osteoporosis and age-related bone loss. Think of it as nature’s way of signalling your body to fortify its structure.

 

What About Calcium Supplements?

 

Many people assume they can take a calcium supplement and meet their needs, but it’s not that simple. Calcium in supplemental form must be absorbed efficiently, and absorption depends on several factors, including vitamin D, magnesium, and vitamin K2 levels. Without proper balance, excess calcium can build up in the blood and tissues, potentially leading to kidney stones or arterial calcification.

 

That’s why I always emphasize working with a qualified health practitioner when considering supplements. It’s essential to assess your individual needs and ensure you are supporting calcium metabolism in a safe, balanced way.

 

Chat soon, 

Frances