Some people drink milk regularly to boost calcium but still have low bone density, which may be due to taking it the wrong way. Orthopedic doctor Dr. Chen Yu-Hong explains that while the amount of calcium matters, absorption is even more crucial. To improve calcium uptake, he recommends: taking it in smaller doses throughout the day, avoiding foods high in oxalates and phytates, limiting coffee intake, and supplementing at night when bones undergo repair and rebuilding.
Dr. Chen shared on Facebook that many patients ask, “I drink milk every day, so why is my bone density still low?” He emphasizes that it’s not just about quantity—taking calcium at the wrong time, with the wrong foods, or alongside improper pairings can lead to calcium loss, making it difficult to strengthen bones and prevent osteoporosis.
To enhance absorption, he suggests splitting calcium intake across meals—morning, afternoon, and evening—because the intestines can only absorb a limited amount at once. Foods like tofu, edamame, and other soy products are excellent calcium sources for vegetarians, also providing protein.
It’s also important to avoid high-oxalate and high-phytate foods during calcium intake. Vegetables like spinach and unprocessed grains can bind calcium, forming compounds that are hard to absorb. Dr. Chen advises spacing calcium-rich meals away from foods like oats, brown rice, or spinach salads, and pairing calcium with fish or seaweed instead.
Limit coffee intake, as excessive caffeine accelerates calcium loss. Recommended daily caffeine is under 300–400 mg (about 2 medium cups of coffee), and avoid coffee, strong tea, or milk tea right after meals. Dairy products such as milk, yogurt, and cheese help with calcium, while lactose-intolerant individuals can opt for low-lactose or fortified plant-based milks.
Finally, supplementing calcium at night is ideal because this is when bones repair and rebuild. Evening intake, combined with vitamin D from sources like salmon, eggs, or moderate sunlight, improves absorption. Foods rich in healthy fats—seeds and nuts like black sesame, almonds, or chia seeds—also help absorb fat-soluble nutrients like vitamins D and K.
