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How to Get More Calcium in Your Diet

Step Away From the Soda Machine

Sugary sodas aren’t just packed with sugar and calories – they also increase the phosphates in your blood, which then hinder your body from absorbing calcium and can actually leach calcium from your bones, as well. If you didn’t already have enough incentive to stop drinking soda and drink more water, that should be a really good one!



Take a Calcium Supplement

With all that said, sometimes you may still have trouble getting enough calcium in your diet. Honestly, that’s okay if you just choose a daily multivitamin that includes calcium or if you grab an over-the-counter calcium supplement. This will help you fill in your calcium content for the day when you can’t grab any of the other foods we’ve mentioned throughout the day.

Get Plenty of Vitamin D

Finally, don’t neglect your vitamin D intake. Your body actually can’t absorb and use calcium properly if it doesn’t have enough vitamin D. Fortunately, it’s pretty easy to load up on vitamin D if you spend a little bit of time each day in the sun, drink vitamin D fortified milk (or milk substitutes), and/or take a vitamin D supplement regularly.

Whether you’re a vegan, you’re lactose intolerant, or you have a gluten sensitivity, you can get enough calcium in your diet to keep your bones dense and your muscles functioning well. With these tips, you should have no trouble getting more calcium in your daily nutrition, and you should notice that you have fewer cramps, less soreness, and faster muscle recovery after strenuous exercise, too. Try them out today and see how much better you can feel.