How to improve calcium – hint not just increase dairy
This week in clinic I had the coolest 71 year who was there because she wanted help to improve her bone density. She had been on Prolia but the side effects were so bad that she can off about 18 months before.
It really got me thinking about how mainstream media bangs on an on about calcium for bones but it really only just a tiny bit of the story. In order for calcium to be of any use, it relies on uptake in the body. And THAT relies on your gut function. You can have all the calcium under the sun but if you are not absorbing it then its not gonna do what you want it to.
As I was pondering this a 2024 paper came across my desk; “Prebiotics as modulators of colonic calcium and magnesium uptake” so I thought I would summarise the main points and pop it on the website as a blog.
How Prebiotics Help Your Body Absorb Calcium and Magnesium
If you want strong bones and better overall health, calcium (Ca²⁺) and magnesium (Mg²⁺) are essential. But simply eating foods rich in these minerals isn’t always enough—your body needs to absorb them properly. That’s where prebiotics come in. These fibre-like compounds feed good gut bacteria, helping your body get more calcium and magnesium from the food you eat.
How Prebiotics Boost Mineral Absorption
What the Research Says:
- Prebiotics can increase calcium and magnesium absorption in the gut by up to 30%.
- When prebiotics are fermented in the colon, they create short-chain fatty acids (SCFAs), which make calcium and magnesium easier for your body to absorb.
- Prebiotics may also stimulate transport proteins that help move these minerals into your bloodstream.
What Happens in Your Gut?
Your small intestine absorbs some calcium and magnesium, but much of it reaches the colon, where prebiotics work their magic. Here’s what happens:
- More Free Minerals: SCFAs lower pH levels in the gut, breaking calcium and magnesium free from compounds that block absorption.
- Better Transport: SCFAs may activate proteins that help pull minerals into the body.
- Improved Gut Health: Prebiotics promote a healthier gut lining, allowing for better mineral absorption.
Evidence in Action
- Animal Studies: Rats given prebiotics absorbed more calcium and magnesium, leading to stronger bones.
- Human Studies: Postmenopausal women and teenage girls taking prebiotics had higher calcium absorption and bone strength.
- Patients with Low Magnesium: People with magnesium deficiency saw significant improvements after adding prebiotics to their diet.
The Gut-Bone Connection: How Prebiotics Support Strong Bones
Prebiotics don’t just help with absorption; they also influence bone health through gut hormones. When prebiotics ferment in the gut, they stimulate hormones like GLP-1 and GLP-2, which help:
- Increase calcium retention
- Reduce bone breakdown
- Improve overall bone density
Plus, SCFAs may enhance vitamin D activation, further supporting calcium absorption and bone health.
Why This Matters for You
Many people struggle with low calcium and magnesium levels, which can lead to osteoporosis, muscle cramps, and fatigue. Instead of relying solely on supplements, adding prebiotics to your diet can naturally boost mineral absorption and strengthen bones.
How to Get More Prebiotics:
- Eat foods rich in inulin and fibre, such as garlic, onions, leeks, bananas, and chicory root, flaxseeds
- Beans and legumes, chickpeas, lentils, red kidney beans
- Konjac root
- Other vegetables, asparagus, cabbage, eggplant, mushrooms, dandelion greens, cooked and cooled potatoes and sweet potatoes (that develops resistant starch = prebiotic) – pretty much most veg has some sort of fibre in it.
- Whole fibre grains (not smooshed up into flour and processed), barley, oats, rye
- Consider prebiotic supplements if your diet lacks fibre.
- Pair prebiotics with a mineral-rich diet for maximum benefits.
Take away message
Your gut plays a huge role in how well your body absorbs calcium and magnesium. By feeding your gut bacteria with prebiotics, you can improve mineral absorption, support bone health, and enhance overall well-being. It’s a simple, natural way to build a healthier body from the inside out.
Much love,
Wendy