Strong Bones, Balanced Hormones – The Calcium Connection

Why calcium absorption matters at every age (and why food-based is best)

by Katie Poyasov, Naturopathic Nutritional Therapist & Founder of Naturalpaths Nutrition

When you hear the word calcium, what’s the first thing that comes to mind?Most people immediately think of bones and teeth. And while that’s absolutely true, calcium plays a far bigger role in your body than most realise.

From hormonal balance to nerve communication, muscle contraction, cardiovascular rhythm, and mood regulation, calcium is an essential mineral for whole-body health — not just your skeleton.

But here’s the catch: It’s not about how much calcium you take — it’s about how well your body absorbs and uses it.

Why Calcium Absorption Matters (More Than You Think)

As a naturopathic nutritional therapist, I always look at how the body is functioning, not just what nutrients are being consumed. Calcium is a prime example of this. Many people are eating (or supplementing with) plenty of calcium — yet still show signs of deficiency, poor bone density, or hormonal imbalance. Why? Because they’re not absorbing or assimilating it properly.

Calcium Needs by Age & Life Stage

Children & Teens:

This is a critical window for bone growth. In fact, most people build 90% of their bone mass by age 18. If calcium isn’t being absorbed well in these years, it can lead to underdeveloped bones, poor growth, and higher fracture risk later in life.

Perimenopause & Menopause:

As estrogen declines, the body begins to lose calcium more rapidly. Estrogen plays a key role in preserving bone density and supporting calcium uptake. This is why postmenopausal women are at greater risk of osteopenia, osteoporosis, and bone fractures. It’s also why this group often struggles with muscle loss, joint issues, and hormonal shifts tied to calcium imbalances.

Older Adults:

As we age, stomach acid levels drop, and so does our ability to absorb minerals like calcium. Coupled with possible medication use, poor gut health, and limited sun exposure (for vitamin D), older adults often need targeted support to maintain strong, flexible bones and avoid complications like falls, fractures, and long recovery times.

The Real Question: Why Aren’t We Absorbing It?

A key principle in naturopathic nutrition is asking why the body isn’t doing what it’s meant to do. When it comes to calcium, absorption issues are often rooted in:

• 🔻 Low stomach acid (needed to break down and release minerals from food)

• ⚖️ Imbalance of key cofactors like magnesium, vitamin D3, and vitamin K2

• 🦠 Poor gut health or dysbiosis (calcium is absorbed in the intestines)

• ☕ Excess caffeine or soft drinks, which leach calcium from bones

• ❗ Chronic stress, which can interfere with digestion and hormone signaling

• 🥬 High-oxalate foods (like spinach) which can bind calcium and reduce bioavailability

The Risks of Getting Calcium Wrong

It’s easy to think more calcium = better bones, but isolated supplementation (especially long-term) can do more harm than good if not taken with care.

Too much or improperly absorbed calcium can lead to:

• Kidney stones

• Arterial calcification (calcium ending up in blood vessels instead of bones)

• Magnesium depletion

• Disrupted hormonal feedback loops

• Poor bone integrity despite high intake

The problem isn’t always a lack of calcium — it’s a lack of direction.

Food First: The Naturopathic Approach to Calcium

Rather than reaching first for supplements, I always recommend starting with real, mineral-rich foods — because these contain not just calcium, but the synergistic nutrients that help the body absorb, regulate, and direct it correctly.

Here are some of my favourite calcium-rich, functional foods:

• 🥬 Collard greens, bok choy, broccoli

• 🌰 Sesame seeds & tahini

• 🧀 Feta cheese (especially sheep or goat’s milk)

• 🐟 Sardines (with bones!)

• 🍇 Dried figs & almonds

• 🍶 Full-fat organic yoghurt

• 🌊 Seaweed (wakame, kelp)

• 🌱 Chia seeds

• 🥚 Pastured eggs (with a focus on K2 from the yolk)

  
  

These foods naturally come with other beneficial nutrients — like vitamin K, magnesium, healthy fats, and even probiotics — that support hormonal health, gut balance, and calcium metabolism.

The Calcium-Hormone Connection

For women in perimenopause or menopause, supporting calcium intake is not just about bones — it’s a key part of hormonal resilience. As estrogen drops, the entire hormonal and mineral landscape shifts. We must support calcium alongside adrenal health, gut health, liver function, and vitamin D pathways. This is what makes a functional, root-cause approach so powerful.

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You don’t need more calcium.You need to absorb it better, direct it wisely, and nourish your whole system.

Want to know if you’re absorbing calcium properly?

I offer 1:1 consultations that dive deep into your nutritional status, gut function, hormones, and mineral balance.

Reach out if you’d like support with building stronger bones, balancing hormones naturally, or understanding what your body is really asking for.

Be well,

Katie