Medically reviewed by Kierra Brown, RD
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- Eating vitamin D-rich foods can help improve calcium absorption in the gut and its deposition into bones.
- Prebiotics and probiotics may also help with calcium absorption by promoting healthy gut bacteria.
- Magnesium can indirectly help the body better absorb calcium, but at larger doses, it competes with calcium for absorption.
Calcium is essential for supporting your bone health as well as your muscle and nerve health. Eating foods rich in vitamin D, magnesium, prebiotics and probiotics, and protein can help your body better absorb calcium supplements.
1. Foods High in Vitamin D
Researchers have found that the body struggles to absorb calcium when it lacks enough vitamin D, leading to lower blood calcium levels. Taking vitamin D helps improve calcium absorption in the gut and helps deposit calcium into the bones.
Some foods that naturally contain vitamin D and can help with calcium absorption include:
- Fatty fish such as salmon, tuna, trout, and mackerel
- Fish liver oil
- Beef liver
- Egg yolks
- Cheese
- Mushrooms, especially those exposed to UV light
- Fortified yogurt and milk
2. Foods Rich in Magnesium
Magnesium can indirectly help the body better absorb calcium by activating vitamin D, which supports calcium absorption. Magnesium also plays an important role in transporting calcium across the cell membrane.
However, at large doses, magnesium and calcium compete for absorption. It's best to stick to food sources of magnesium to help improve calcium absorption. If you have to use magnesium supplements, make sure to take them at least two hours apart from taking calcium.
Some magnesium-rich foods you can take to improve calcium absorption include:
- Leafy greens
- Nuts and seeds
- Legumes (beans, lentils, and peas)
- Fruits like bananas and avocados
- Whole grains
3. Foods With Prebiotics and Probiotics
Studies suggest that prebiotics and probiotics can help improve calcium absorption in the gut.
Prebiotics are a type of indigestible fiber that serves as fuel for healthy bacteria in your gut. While the exact mechanism is unclear, studies suggest that prebiotics promote calcium absorption in the small intestine.
Some prebiotic foods that may help with calcium absorption include:
- Bananas
- Garlic and onions
- Asparagus
- Chicory root
- Jerusalem artichokes
- Whole grains
Similarly, probiotics have also been found to help with calcium absorption and overall bone health. Probiotics are live organisms, usually bacteria or yeasts, that help support a healthy gut. Some probiotic-rich foods include:
- Yogurt
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Cheese
4. Foods High in Protein
Dietary proteins have been found to help increase calcium absorption and improve bone structure and strength.
However, if you have underlying health conditions like kidney disease, increasing your protein intake can place a strain on your kidneys, worsening kidney failure. Always talk to your healthcare provider about food and supplement choices before changing them if you are managing other chronic conditions.
Some protein-rich foods that may help improve calcium absorption include:
- Lean meats like chicken and turkey
- Fish and seafood
- Eggs
- Milk and cheese
- Oats
Foods That Slow Down Calcium Absorption
Some foods, especially those containing compounds such as phytates and oxalates, may bind to calcium, reducing its absorption. These foods include:
- Spinach
- Rhubarb
- Wheat bran
- Collard green
However, you don't need to avoid these foods, as they offer their own health benefits. Instead, eat these foods at a different time from when you take calcium supplements, or have a calcium-rich meal to ensure better absorption.
Other Tips for Boosting Calcium Absorption
Here are some other ways you can improve calcium absorption:
- Take calcium supplements in divided doses (no more than 500 milligrams at a time) rather than one single large dose, as smaller doses are easier to absorb.
- Consider using a highly absorbable form of calcium, like calcium citrate.
- Limit excess caffeine intake, as caffeine can reduce calcium absorption.
- If you take calcium carbonate supplements, take them with food. Calcium citrate can be taken with or without food.
