I try to eat sardines somewhat often. However I don't think this is a really sustainable option in regards to achieving RDV's.
I plan on supplementing with Bone broth very soon, however it is hard to quantify how much calcium one recieves from this!
I have never thought about avoiding calcium, any information to share?
Mineral water gets me tons of calcium. I can easily hit the RDA. However, I do think the RDA is too high and that eating bone broths and/or sardines regularly should get you plenty of calcium. Its really not something I worry about though.
I've been taking Calcium supplements for years (female, pushing 50, osetoporosis in the family, allergic to dairy since 15 years old). However, since going Paleo (~3 mo), I stopped the supplements a couple of weeks ago. Also read something linking them directly to cancer. I've just started eating sardines for the Omega 3s, didn't think about the Calcium, that's a plus.
I don't seek it out. I eat a lot of greens, some dairy products (mostly cream and butter though), and bone broths and sardines somewhat regularly. Even including these good calcium sources and eating an otherwise balanced, highly-nutritious whole foods diet, I don't end up reaching my RDA most days I track my nutrients. So my conclusion is I don't need as much as they are telling me.
I supplement vitamin D in the winter, get my sun in the warmer months, and do plenty of load-bearing exercise. I think those things are more important for bone health than supplementing calcium, or eating large enough amounts of calcium-rich foods to get the RDA.
I was never much of a milk drinker, but have been making and drinking kefir lately and really liking it. Most of the lactose has been fermented away so it's low-carb and ok for the lactose intolerant (which I'm not).
I've noticed that I get cardiac arrhythmias if I don't supplement with calcium. Anyone who eats cheese every day is probably fine. Presumably we historically got calcium and magnesium from drinking out of streams, though I haven't done much research into what the actual Ca and Mg content is in these sources.
I take 400mg of calcium in the morning and 400mg of magnesium at night. I try to sequester the calcium from dense sources of minerals such as meat and liver since it tends to decrease bioavailability of various things.
egg yolks and calcium 1 Answer