Hi Friends,
In integrative medicine, Magnesium often steals the spotlight — helping with sleep, bowels, muscle relaxation, and even easing anxiety. But what about Calcium?
Many people avoid calcium, fearing it may stiffen their arteries or contribute to heart disease or kidney stones. The truth is: calcium is essential for hundreds of chemical reactions in the body, and it plays a direct role in keeping our bones and muscles strong.
Unfortunately, with the rise of dairy intolerance, more and more people are falling short of the recommended 1,000–1,200 mg of calcium daily. You'd have to eat a very large helping of greens and broccoli to get this recommended amount of calcium. When you don’t get enough from food, your body pulls it straight from your bones and teeth — weakening them over time.
👉 In my first short video, I reveal why calcium is essential for your health — and how to choose the right form. Not all calcium supplements are created equal: many cheap versions use calcium carbonate, which is poorly absorbed and more likely to build up in arteries instead of strengthening bones.
👉 In my second short video, I share 5 practical ways to improve your bone density — strategies you can start today to build a strong foundation for the future.
A Patient Story That Changed How I Think About Calcium
One of my patients, a retired police officer in his 60s, came to me with troubling weakness in his legs. Walking had become harder, and despite months of physical therapy, he wasn’t improving. He worried this might be the “new normal” as he aged.
While we awaited imaging, I started him on a simple daily regimen of Essential Calcium and Essential Magnesium. Within just one month, the change was remarkable — his legs felt stronger, his walking improved, and he was back at the gym training his upper and lower body with confidence.
From struggling with weakness… to regaining strength and vitality — all from replenishing the minerals his body needed most. A powerful reminder that calcium isn’t just for women — men need it too!
Our Essential Calcium contains 4 forms of highly bioavailable calcium for optimal absorption. Paired with our Essential Magnesium, it provides the foundation most people need for strong bones, teeth, and muscles. For menopausal women, higher doses may be required depending on diet.
Of course, calcium works best with the right cofactors. Vitamin K2 directs calcium into your bones (where you want it) and keeps it out of your arteries (where you don’t). That’s why our Vitamin D3 always comes with K2, and why it’s also included in both versions of our Multivitamin.
For those ready to take a deeper dive, my long-form YouTube video on Osteoporosis is a must-watch. I cover diet, exercise, supplements, hormones and even the gut-bone axis — everything you need to know to reverse osteopenia and osteoporosis naturally.
💡 Extra Calcium Tips
1 If you’re on thyroid medication
Always separate calcium by at least 4 hours. Since thyroid medication is taken first thing in the morning on an empty stomach, the best times for calcium are after lunch, dinner or at bedtime.
2 If calcium causes constipation
Simply increase your magnesium dose. Many patients do well with up to 4 capsules (500 mg) of Essential Magnesium daily, which also supports sleep, relaxation, and regularity.
3 If you have trouble digesting calcium
Pair it with Betaine & Pepsin, a stomach “hydrochloric acid” support that improves calcium absorption and helps break down protein-rich meals.
🦴 Have You Had a DEXA Bone Density Scan?
The official guidelines recommend starting DEXA scans at age 65 — but why wait until bone loss has already set in?
I often suggest starting as early as age 40, especially if you have a family history of osteoporosis or other risk factors. A DEXA scan gives you a clear picture of your bone density so you can take action before you develop osteopenia or osteoporosis.
While it may not always be covered by insurance, the out-of-pocket cost is usually affordable — around $150. Talk to your doctor about ordering a DEXA scan so you can be proactive about your bone health!
🥬 Kale Chips
Craving something crispy and salty that melts in your mouth? Instead of reaching for potato chips, try these simple homemade kale chips — a healthy side dish the whole family will enjoy!
✨ Thyroid tip: Don’t fear kale! When cruciferous vegetables like kale are cooked, their goitrogenic properties are neutralized — so kale chips are safe (and beneficial) for thyroid patients.
👩⚕️ Doctor’s Note: Kale is a calcium-rich superfood that helps build stronger bones and supports osteoporosis prevention — all in a light, delicious form.
Ingredients:
1 bunch kale
1 tsp garlic powder
1/2 tsp salt
1/4 tsp black pepper
2 tablespoons olive oil or avocado oil
Instructions:
1) It's best to wash the kale leaves in advance and let them dry completely (or pat dry with a towel). The leaves need to be 100% dry to really crisp up.
2) Remove the thick fibrous inner vein from each leaf and cut into large bite-sized "chips".
3) Sprinkle with the olive oil, salt, pepper, and garlic powder.
4) Use your hands to massage the ingredients into the leaves evenly.
5) Place on a baking tray and make sure the leaves are spread out in a single layer. You may need 2 trays.
Bake at 425°F for 7 minutes or until perfectly crisp and slightly browned on the edges.
Enjoy immediately while it lasts!
Note: If you're on a SIBO diet, you can still enjoy this — just omit the garlic powder, or use garlic-infused olive oil instead.
Osteoporosis doesn’t happen overnight — it’s the silent loss of bone, year after year. But here’s the good news: you have the power to stop it. By getting enough calcium, magnesium, vitamin D3 with K2, and making smart lifestyle choices now, you can keep your bones strong, your posture tall, and your future vibrant. Don’t wait until it’s too late — start building bone strength today.
✨ Here’s to strong bones, strong muscles, and vibrant longevity.
Rajsree Nambudripad, MD
