I’ve taken to switching out products to ones with higher calcium levels. For instance, used to eat a lot of peanut butter but switched it out to almond butter. Instead of regular pasta, there are several brands that make pasta using chick peas, making the pasta higher in calcium. There are many ways to switch out the foods you eat for versions higher in calcium, without feeling like you have to completely change your diet.
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The bummer is that your body can only absorb a certain amount - around 500 mg- at a time. Any more than that during one meal isn’t being absorbed. If you could split some of that into separate meals or a snack you’d get more benefit from it.
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Good calcium info including recommended daily intake (for those without need for additional calcium due to other health conditions) and also some info about risks associated with TOO MUCH calcium:
https://ods.od.nih.gov/factsheets/Calcium-Consumer/
I have been aiming for 1200mg calcium/day
https://www.health.harvard.edu/staying-healthy/how-much-calcium-do-you-really-need
That amount so far is not possible for me to get from just food (I track food with MyNetDiary app, and most weeks average between 400 and 500mg/day calcium from food). But I am trying to get better. In fact, yesterday I bought some plain yogurt to get some calcium without all the sugar in the flavored options I prefer. I’m also trying to do more green leafy vegetables
I also have osteoporosis – I take 750mg of calcium in supplements every day + lots of dietary sources. (The one upside of the osteoporosis diagnosis was giving myself permission to eat more cheese).
Warning on vitamin D: too much is NOT a good thing:
https://www.consumerlab.com/reviews/vitamin_D_supplements_review/Vitamin_D/
Google calcium supplements and kidney stones. Better to get your calcium naturally.
OK, I’m small. I admit it at 5’0". In order to intake 1200-1500 mg of calcium in food I would gain weight even with no fat foods. I tried. So, I supplement with Calcium. Even in Colorado sunshine I supplement Vit D with 1000 units a day and I stay in range. Just spent one month in Seattle. Oh my, the Vit D seems essential there.
I’m guessing most of us taking calcium or D supplements are doing under the recommendation of a physician/physicians.
And to be honest, while physicians can preach for people who need ^^ levels of calcium/Vit D they can recommend diet changes - but the likely truth is the % of the population that is going to make significant diet changes to cover the difference needed is probably less than majority. So, in the interest of bone health, they prescribe supplements as a more sure way to get the needed results.
I don’t take Ca supplements, but I do take a Vitamin K supplement & low dose D3 & post-M BHRT & Barbell training.
I have not had any bone density testing done.
I agree with concerns about calcium supplement - yes, food sources better if possible.
Has anyone done vitamin D via drops (rather than tablets)?
Osteoporosis. I have both calcium and vitamin D supplements to take as needed. I try not to need either on a daily basis. Fortunately I like milk - often a cup to a cup and a half in the morning for breakfast. I try for calcium rich food throughout the day. If I fall short, I take a supplement in the evening. I have a harder time with vitamin D.
Foods: I like and eat many of the ones (sardines 
) already mentioned. I buy bread that has 15% of daily calcium requirement per slice. So this morning I figure I managed about 40% of my daily calcium need with one piece of toast and o.j. fortified with calcium and vitamin D. Lunch - not so good though. And it’s a rainy day so no sunshine for me. Looks like I’ll need to take a supplement today.
Ways I add calcium whenever possible:
Bread (fortified with calcium)
Orange juice (fortified with calcium and vitamin D)
Lala yogurt smoothies (calcium and vitamin D)
Parmesan crisps (with salad)
Cheese sprinkled on soups/salads/etc.
Plain Greek yogurt (with berries/honey/nuts added)
I also walk between 2 and 4 miles 4-7 times a week, weather permitting - same for “senior” yoga.
For what it’s worth: I find having to pay attention to stuff like this confusing, as I need to eat calcium rich foods for osteoporosis, yet also need to watch what I eat to lower my cholesterol level. The two don’t seem to go hand in hand.
No, but I used to take Vitamin K via drops.
I understand that coffee leeches calcium from our bones, so the antidote is to put in 2 Tbsp. of milk per cup of coffee, which will account for what the coffee takes out. So if you’re a major black coffee drinker, you are doing yourself a disservice.
Calcium-fortified food sounds like a good idea. But wondering… any advantage to that over supplements?
Well, obviously you’re getting nutrition (multiple nutrients) from food high in calcium.
But depending on your individual needs or recommendations by your doc you may not be able to meet those daily needs through food.
To clarify my question with an example… is it any better to get extra calcium via calcium-added OJ rather than via pill supplement? (It may be… if different ingredients ha used). Ha, maybe a bad example for me personally - I don’t get OJ much anymore, these trying to do oranges/clementines instead.
It doesn’t work too well for weight control either.
For example – I don’t drink juice, because of the calories & sugar. So calcium-fortified OJ would make no sense for me – better to just take the supplement.
I do take in a lot of dairy (milk, cheese, yogurt – so at least I am getting my calories).
And whether it is a supplement or not, Vitamin D & K are fat soluble, so they are absorbed better when the meal has some fat.
I’ve found it a lot harder to manage my weight since the osteoporosis diagnosis.
Just saw this – basically, a ketogenic diet (low carb/high fat) appears to be BAD for bone health:
https://www.nytimes.com/2020/02/05/well/move/could-a-keto-diet-be-bad-for-athletes-bones.html
Re: vitamin d absorption,
Several years ago a cardiologist told me to be sure to take vit D with some fat.
He said he tested low for vit d , was taking supplement in am, realized when the levels didn’t move he should have been taking with fat.
I thought that was an interesting study that @calmom posted about. However, it was a pretty small sample (I think a group of 30 competitive race walkers) and they did note more study was needed (of course!)
I try to get calcium from food sources - I don’t eat or drink products with calcium added, mainly because of the calories.