Calcium and Osteoporosis

author avatar Dr. Eric Berg 03/19/2024

Calcium and osteoporosis prevention is a topic many have misconceptions about.

Most people believe they're getting enough calcium from their diet or daily supplement, but there's so much more to bone health than just popping a pill.

Understanding Osteoporosis and Its Connection with Calcium

Osteoporosis weakens bones and turns minor falls into significant fractures.

What is Osteoporosis?

In simple terms, osteoporosis means having bones with many holes, making them vulnerable and prone to shattering.

Typically, your body replaces old bone tissue with new, but with osteoporosis, this process breaks down..

The Myth of Women's Calcium Intake and Osteoporosis

Contrary to popular belief, women taking calcium does not only help strengthen bones, it can have harmful side effects as well.

High Calcium Consumption Linked To Heart Attacks

Studies are beginning to show that too calcium could lead to heart problems.

Striking a balance in calcium intake is essential for keeping up good nutrition and staying healthy.

Bone mineral density (BMD) osteoporosis

Role of Cortisol in Bone Health

Stress can also cause significant harm to your bones.

Cortisol, known commonly as the stress hormone, plays a significant role in bone health.

Stress as a Major Cause for High Cortisol Levels

When stress is prevalent, cortisol production goes into overdrive. While short-term stress has no effect on bone health, long-term chronic stress can be extremely damaging.

How Elevated Cortisol Leads to Nutrient Depletion

High cortisol levels for extended periods can destroy your nutrient levels. Calcium, protein, minerals, and vitamin D will have trouble maintaining regular levels in your body if there is too much cortisol present.

In addition, cortisol can raise your chances of developing osteoporosis.

Make sure to incorporate relaxing activities like walking and gardening into your daily life to avoid the effects of cortisol.

Vitamin K2 - The Bone Health MVP

Vitamin K2? is a calcium transporter and essential for strong bones.

Vitamin K2 ensures that the calcium consumed goes to the bones while also keeping your arteries and soft tissues free from excess calcification.

Get Your K2 Fix

Hhard cheeses, egg yolks, and butter from grass-fed cows are all excellent sources of vitamin K2 that can easily be added to your diet.

Supplement Smarts

If you're worried about osteoporosis, and your dietary intake of K2 is not high enough, supplements can be a beneficial addition to your diet.

A combo of vitamins D3, K2, and fish oil may give your bones the ultimate support they need.

Choosing the Right Calcium for Osteoporotic Patients

Osteoporosis is tough, but diet alone won't improve bone health. That's where calcium supplements come in.

The Need for More Calcium in Osteoporosis

However, calcium types vary in terms of absorbability. Some types are more accessible for your body to absorb than others. For example, calcium citrate and lactate have an edge over the rest.

Benefits of Citrate, Lactate, and Gluconate Forms

  • Calcium Citrate: It's highly absorbable and won't give you constipation like some others.

  • Lactated Calcium: Great if you have low stomach acid because it doesn't rely on it for absorption.

  • Gluconic Acid Bound-Calcium: Found in vegetables, it's gentle on your stomach and easy to absorb.

But remember, supplements are just extras. Whole foods are still the best option for supporting bone health. Always talk to your healthcare provider before starting any new supplement routine.

Natural Ways To Get Essential Vitamins For Strong Bones

When it comes to bone health, vitamin D is vital for keeping those bones in top shape.

Vitamin D: Sun vs Food

Soak up the sun for a natural dose of Vitamin D. Just 10-30 minutes of sunlight on your face and arms does the trick. But let's face it, relying solely on sunshine isn't always practical. Seasonal changes and where you live can make it more difficult

Fatty fishes such as salmon and mackerel, cheese, and egg yolks are additional sources of Vitamin D when relying only on sunshine isn't feasible due to changing seasons or geographic location.

Cortisol and Weak Bones

High cortisol levels mean low bone density.

Research shows that managing stress effectively can help keep cortisol at bay. And adding some magnesium supplements to the mix might give your bones an extra boost.

Intermittent fasting on a notepad

Intermittent Fasting while Breastfeeding and Osteoporosis

Intermittent fasting can be helpful for people struggling with osteoporosis, as having time for your digestive system to relax allows your body to work on strengthening bones.

Intermittent fasting involves alternating periods of fasting and eating, but it can have implications for breastfeeding mothers and their bone health.

Breastfeeding requires extra nutrients to support both the mother and the baby's health, including calcium for strong bones.

Restricting eating during fasting may not provide adequate nutrients for optimal milk production and could impact the mother's bone health.

Osteoporosis, a condition characterized by weakened bones, is a concern for women, especially during breastfeeding and later stages of life.

Breastfeeding mothers must prioritize a proper diet with sufficient calcium and other essential nutrients to support bone health.

If considering intermittent fasting while breastfeeding, it is advisable to consult with a healthcare professional or a lactation consultant for personalized guidance to ensure both the nutritional needs of the mother and baby's dietary needs and bone health are appropriately addressed.


While calcium supplements are often viewed as the solution for bone health, factors like stress, cortisol levels, and vitamin K2 intake are equally important.

Understanding the impact of intermittent fasting on bone health, especially during breastfeeding, is crucial.

Prioritizing a balanced diet rich in calcium and consulting healthcare professionals for personalized guidance are essential steps in preventing osteoporosis and supporting overall bone health.

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