Do you get enough calcium?

Honestly, even as a nutritionist I didn’t know exactly how much calcium I got in a day.  Did I even get my 1,000 mg?  I had a rough idea.


So, I decided to start tracking it.  And, you know what?  I was kinda surprised!


There were days where I only got 600 mg.  Even though I eat a variety of whole foods, including dairy.


Now, as someone who specializes in supplement science, I certainly know the benefits of wise and strategic use of supplements; but, one of the downfalls of supplements is that even if their “active ingredients” contain a variety of nutrients, you’re still usually missing out on health benefits of phytochemicals, antioxidants and fiber that you get from real food.  Not to mention the synergistic actions when certain nutrients are paired up, and even the ratios and forms of nutrients that can be impossible to replicate in a supplement.


Don’t get me wrong, multivitamins can be great for many people, but they don’t hold a candle to eating a variety of nutrient-dense whole foods every day.


NOTE: “Antioxidant” supplements haven’t proven themselves to have the health benefits of actually eating antioxidant-rich foods.(1)

The bottom line is that, supplements are intended to “supplement” the diet.  This means what you eat and drink should be your first focus; then if you need extra amounts of certain nutrients, you can strategically supplement with them.


You may know that in addition to supplement science, bone nutrition is my focus.  I wrote about that here.  So in honour of World Osteoporosis Day on October 20th, I’ve created a free 9-day GET ENOUGH CALCIUM challenge.


If you:

  • Want to learn which foods are high in calcium (including dairy-free options);

  • Would like loads of awesome calcium-filled recipes;

  • Want to learn about your health and how to eat for your bones;

  • Or want to win a chance for a free nutrition consult with me.  🙂

Then be sure to sign up here.


We’re going to have a Facebook group, share recipes, and chat about bone nutrition from both a science-based and holistic point of view.


We’ll talk about:

  • What’s a “bone-healthy” diet?;(2, 3)

  • Dairy (Good for bones or not?);

  • High protein diets (Where does that calcium in the urine actually come from?);

  • Calcium supplements (How much?  What form?  What are the known risks?) (4, 5, 6);

  • Different types of nutrition trackers you can use (chart vs apps);

  • And more!


I’d love to have you join; so sign up with your best email address here and I’ll email you before October 20th with the details so we can start on World Osteoporosis Day.



Get Enough Calcium



BONUS:  Even if you don’t want to join the challenge, you can sign up to get your free calcium chart and tracker so you can start tracking your daily calcium intake.


Do you get enough calcium


Hope to see you on October 20th!


Bone health


Leesa Klich is a science-based holistic nutritionist living at the intersection of science and holistic health (it’s really, really interesting here!) 🙂

At Nutrition Interactions she empowers women to optimize their bone health using foods, supplements and lifestyle upgrades.  She also helps holistic-minded people taking medications maximize the benefits of good nutrition; as well as holistic health professionals find and understand science-based health information.

She has a MSc in Toxicology and Nutritional Science, over a decade experience in drug/supplement safety, and is also a Registered Holistic Nutritionist. For a list of free health resources, click here.

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