Do you get your RDA of Calcium from your diet? If so, how?

[Nametoname]

Does anyone manage to get their total RDA of calcium from dietary sources alone? If so, would you mind sharing how? I need to just about double mine but am struggling. Thanks!

There was research showing eating prunes daily improved bone density.
Now this was probably sponsored by the prune growers association 😂. However it shows you that it can be the rest of the diet (it may be the vitamin K in the prunes?) that helps the deposition of calcium in the bones.
And weight bearing exercise.

In your shoes I would take silica in the form of diatomaceous earth and also Boron.

I make my own DE capsules and I use a heaped teaspoon of 20 Mule Train Boron in a litre of water and have 10ml from it daily. Both are amazing for nails and hair too.

If you've been calculating your calcium intake have you included wheat flour which in the UK is subject to automatic fortification under the law with a few nutrients, calcium included?

According to my fitness pal I’ve had 85% of my recommended amount today. I don’t really do dairy but had high protein soya yogurt for breakfast and a banana smoothie with almond milk, quite a lot of salad veggies and a bit of feta in my dinner. Most days I hit it and more.

Thanks all … am reading all your replies and links and googling as I go along. Not to mention adding some items to my grocery list.

@StooOrangeyForCrows I used to put diatomeous earth in my hen house! I need to google the human benefits! Actually, I take Boron, forgot that one .. 6mg daily in capsules but think I could maybe increase and take 1 more. I guess it’s more economical to use the powder form?

No idea, don't drink milk, do eat Greek yoghurt for breakfast pretty much every day. Minimal cheese.

Is It possible to reverse osteoporosis? I thought the weight bearing exercise was relevant to young people as a preventive measure, but interested if you know more.

@Musicalmaestro , I’m happy to stand corrected but, no, I’m fairly sure you can’t reverse it. I think that with a combination of diet and weight-bearing exercise, you can reduce or slow bone loss and, hopefully, reduce the incidence of fractures. I have read that bone can be regenerated but it is a very slow process, also that some people have seen their T scores improve through, lifestyle changes, I guess. Estrogen has an effect on bone density hence the benefits of HRT.

Why don’t you just take a decent tablet? Make sure you get one with high bioavailability and read up on what else you need to absorb it eg another tablet.

Re the Boron. Taking the way I do it's not even pence a day. I have enough here to last me the rest of my life! I bought it from Ebay. It's sold as a cleaning agent to go in the washing machine but Mule Train is as it came out of the ground in the town of Boron in the USA.

Be careful with Ca supplements as too much and it gets deposited in your arteries.

There's a FB page dedicated to the benefits of Boron.

I have osteoporosis and unfortunately am allergic to dairy. I could never get on with supplements so am very aware I should try and get calcium into my diet. I make my own hummus ie tahini, chickpeas and fresh lemon juice with olive oil. I use a lot of fresh lemon juice in dressings, too.

Our tap water is high in calcium ie very hard, I wonder if that also contributes?

I did have HRT for a number of years, but it made no difference to my getting osteoporosis, sadly!

Green leafy veg

more Calcium plus the added advantage of not being full of growth hormones/fat

I’m in the same boat OP, although I just have ostopeania not osteoporosis (yet). I can’t take HRT due to previous breast cancer unfortunately. So I’m a bit stuck, trying to get what I can from my diet. I’m having porridge every day, yogurt every day, cannellini beans (high in calcium) at least twice a week, chickpeas, broccoli. I don’t think I eat enough cheese or nuts, I need to increase those.
I also take Vit D and K2, I think I need to start magnesium. My GP was on the fence about Calcium supplements.

I have 100 grams or mature cheddar (4 slices) most days. Usually at lunchtime in a sandwich. That's easily achievable and contains around 90% of the RDA. When I have something else for lunch I have cheese as a snack (e.g. in the afternoon). Hard cheeses have the highest amount of calcium.

Try not to have it together with regular black tea as it prevents calcium absorption.

Also don't combine cheese with red meat at the same meal if at all possible as calcium and iron 'cancel out' each other

Seaweed is too high on iodine if eaten every day (may impact thyroid)

Nothing else has worked for me but it's fine as I like cheese.

Why don’t you just take a decent tablet? Make sure you get one with high bioavailability and read up on what else you need to absorb it eg another tablet

I could never manage to absorb tablets properly. I've tried bog standard ones (calcium carbonate), expensive calcium citrate and liquid calcium from leafy greens with no luck.

I could tell as I had massive issues with teeth decalcification when I relied on supplements and non-dairy sources (I even tried with blackstrap molasses at one point) but was fine when I switched back to dairy