How is blood calcium regulated, and how are our bones affected in the process?

Question

What are some good ways to incorporate calcium into our diets? How would you advise someone with lactose intolerance?.... i.e., what foods could they eat to get the recommended amounts of calcium? What other nutrients are important in bone health?

Answer 1

Hi Caitlin. You asked a LOT of questions - good questions.

Blood calcium is tightly regulated by loss of calcium through the kidneys when blood levels are too high, and increased absorption and 'pulling' calcium from bone (reserves) when blood levels are too low. Hormones such as Vitamin D and Calcitonin play important roles in this regulation. (So, how can a vitamin - vitamin D - be a hormone?)

Milk, cheese and other dairy products are good calcium sources. Additionally, many vegetables - especially green, leafy ones - are good sources too. Nuts are also an excellent source.

Most people consume only half of the RDA for calcium in their diets. Thus, supplementation is a good idea. Supplements would also help those with lactose intolerance.

Many other nutrients are critical for bone health, including: protein, vitamin C, vitamin D, phosphorus, magnesium, zinc, vitamin K, biotin, etc.

Hope you find this helpful! Best wishes.