Aliquot #126: The Science of Calcium for Bone Health and Beyond
Update: 2025-05-09
Description
Calcium is essential for bone health, muscle function, and overall metabolism, but there’s a lot of confusion about how much we need, the best sources, and whether supplementation is safe. Beyond bone health, calcium’s role in heart and brain function is gaining attention, particularly in the context of dairy consumption. Some studies suggest cheese may lower the risk of dementia and heart disease, despite its saturated fat content—raising questions about the effects of food structure, fermentation, and individual differences in metabolism.
In this Aliquot, I’ll summarize the latest research on calcium absorption, supplementation, and dietary sources, exploring how factors like the food matrix and gut health influence its effects.
This episode includes several key discussion points:
In this Aliquot, I’ll summarize the latest research on calcium absorption, supplementation, and dietary sources, exploring how factors like the food matrix and gut health influence its effects.
This episode includes several key discussion points:
- 00:01:33 - Does food type affect calcium absorption?
- 00:02:18 - Does avoiding dairy compromise calcium intake?
- 00:02:46 - How vitamin D status affects calcium absorption
- 00:03:38 - How much calcium do you need—and can you get too much?
- 00:05:45 - How much calcium can your body absorb at once?
- 00:07:13 - Does calcium supplementation increase cardiovascular risk?
- 00:11:09 - Is fortified plant milk more like food or a supplement?
- 00:14:41 - Is food-based calcium enough, or are supplements needed for bone loss?
- 00:22:49 - Rhonda’s calcium supplement strategy
- 00:23:48 - Do pregnant and breastfeeding women need more calcium?
- 00:24:58 - Does cheese’s food matrix offset saturated fat risks?
- 00:30:41 - How aged cheese and K2 benefit gut and heart health
- 00:31:55 - Are there overlooked nutrients in cheese?
- 00:32:45 - Why dairy fat affects people differently
- 00:34:40 - Why cheese isn’t the same as milk or butter
This Aliquot features segments from the following Q&As with Dr. Rhonda Patrick. Watch the full session and access show notes here:
- Q&A #46 with Dr. Rhonda Patrick (4/1/23)
- Q&A #53 with Dr. Rhonda Patrick (11/4/23)
- Q&A #66 with Dr. Rhonda Patrick (1/4/25)
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