Calcium
The most abundant mineral in your body. 99% is in bones and teeth—but the 1% in blood and cells is so critical that your body will sacrifice bone to maintain it.
What Calcium Does
Bone Structure
Bones are the calcium bank. Constantly being deposited and withdrawn based on blood needs.
Muscle Contraction
Calcium triggers muscle contraction. Magnesium enables relaxation. They work in pairs.
Nerve Transmission
Required for neurons to fire and transmit signals. Low calcium = nerve problems.
Blood Clotting
Part of the clotting cascade. Without calcium, you can't stop bleeding.
Cell Signaling
Calcium acts as a "second messenger" inside cells, triggering countless processes.
Heart Rhythm
Regulates heart muscle contraction. Too high or too low = arrhythmias.
⚠️ The Calcium Paradox
Taking calcium supplements without K2 and D3 can be dangerous. The calcium goes into arteries and soft tissues instead of bones—hardening arteries while bones stay weak.
Without K2
Calcium deposits in arteries, kidneys, joints. Increases heart disease risk. This is why calcium supplements alone may be harmful.
With K2
K2 activates osteocalcin (puts calcium in bones) and MGP (removes calcium from arteries). Calcium goes where it belongs.
With D3
Vitamin D is required for calcium absorption from the gut. Without D, you only absorb 10-15% of dietary calcium.
The Calcium-Magnesium Balance
Calcium and magnesium are antagonistic partners. Modern diets are often high in calcium and low in magnesium—creating an imbalance that causes symptoms often blamed on calcium deficiency.
Too Much Calcium / Too Little Magnesium
- • Muscle cramps and spasms
- • Constipation
- • Arterial calcification
- • Kidney stones
- • Heart palpitations
- • Anxiety and irritability
Proper Balance
- • Ratio should be roughly 1:1 to 2:1 (Ca:Mg)
- • Most people need more magnesium, not more calcium
- • Food sources preferred over supplements
- • K2 + D3 ensure proper distribution
Calcium Sources
Dairy
- • Milk, cheese, yogurt
- • Best absorbed forms
- • Also provide K2 if grass-fed
Bone-In Fish
- • Sardines with bones
- • Canned salmon with bones
- • Also provide omega-3s
Leafy Greens
- • Kale, bok choy, broccoli
- • Lower absorption than dairy
- • Avoid high-oxalate spinach
Bone Broth
- • Provides calcium + collagen
- • Add acid (vinegar) to extract more
Nuts & Seeds
- • Almonds, sesame seeds
- • Moderate amounts
- • Watch oxalate content
Fortified Foods
- • Orange juice, plant milks
- • Variable absorption
- • Often poor quality calcium
Low Calcium (Hypocalcemia)
- • Muscle cramps and tetany
- • Numbness and tingling
- • Weak, brittle nails
- • Osteoporosis
- • Heart arrhythmias
- • Confusion, memory problems
- • Often caused by low vitamin D, not low intake
High Calcium (Hypercalcemia)
- • Kidney stones
- • Constipation
- • Nausea, vomiting
- • Fatigue and weakness
- • Confusion
- • Bone pain
- • Often caused by hyperparathyroidism
✅ Smart Calcium Strategy
Food First
Get calcium from food when possible. Better absorbed, comes with cofactors.
Always with K2
Never supplement calcium without K2 (MK-7 form). Directs calcium to bones.
Always with D3
Vitamin D required for absorption. Test levels—most people are deficient.
Balance with Magnesium
Don't overdo calcium. Most people need more magnesium than calcium.
Split Doses
If supplementing, take 500mg or less at a time. Body can't absorb more at once.
Choose Quality Forms
Calcium citrate absorbs better than carbonate. Avoid cheap calcium supplements.
Metabolic Connections
Vitamin D
Required for calcium absorption from the gut
Vitamin K2
Directs calcium into bones, out of arteries
Magnesium
Balances calcium—they work as antagonist pairs
Parathyroid
PTH regulates blood calcium levels
Thyroid
Calcitonin lowers blood calcium when too high
Oxalates
Bind calcium in gut, reducing absorption