Calcium and bone health: Experts debunk common nutritional myths

Experts are debunking common misconceptions regarding calcium and bone health, emphasizing that calcium intake alone is insufficient for maintaining strong bones and teeth.

Key factors for bone density include a diverse diet, adequate vitamin D levels, and regular weight-bearing exercises such as walking, running, or weightlifting. Vitamin D is essential for the body to absorb calcium effectively and can be obtained through sunlight or foods like fatty fish and egg yolks. Other vital nutrients include magnesium, vitamin K, and proteins.

Nutritionists warn against the myth that more calcium is always better. The body can only absorb a certain amount at once, and spreading intake across multiple meals is more effective than large single doses. Excessive calcium consumption, particularly through supplements, may lead to constipation and an increased risk of kidney stones, while also potentially interfering with the absorption of minerals like zinc and iron.

While dairy products are common sources, they are not the only option. Plant-based alternatives such as kale, broccoli, arugula, sesame seeds, chia seeds, almonds, beans, and tofu also provide significant amounts of calcium.