How to switch from supplementing calcium to obtaining it naturally?

Answered on August 19, 2014
Created January 31, 2013 at 9:50 PM

I'm following a ZC woe (due to autoimmune conditions) and was wondering if someone can help me figure out how to replace the 150mg of calcium citrate that I need to take 4-5x daily, with a natural source of calcium such as fish/fish bones.

I've read all the posts on bone broth and fish broths and am pretty confused as to what is the easiest way to obtain around 500mg of calcium from fish on a daily basis?

I know canned sardines/salmon have very high amounts of calcium, but I'm wondering if it is recommended to rely on eating canned fish daily? Ideally I'd like to start purchasing some type of whole fish locally, and finding a way to quickly cook that up myself and be able to eat the bones and maybe have a small serving in the morning/evening and see if this can balance out my calcium levels, since a diet of mainly grassfed beef/lamb doesn't allow for much calcium (but I am doing great with all other Vitamins and not experiencing any deficiencies).

Any detailed advice on what fish to purchase for highest calcium, easiest way to cook it/time taken for this, or any other ideas instead of this that might be much easier. Would you recommend only using wild fish?

I haven't found any data whatsoever regarding the calcium content of homemade bone broth or fish broth. I have a glutamate sensitivity so animal bone broth is out of the picture (triggers an MSG reaction) and I avoid all dairy/leafy greens, and as far as canned foods go I do not consume sea salt so it is even more difficult to find a suitable canned fish.

Thanks for any advice you might have for me!

Btw - I use Thorne Labs calcium citramate as I've found they offer the least amount of additives, and this is a highly absorbable form.



on February 10, 2013
at 03:29 PM

Milk .

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3 Answers



on February 10, 2013
at 04:49 PM

I've been eating like 2-3 servings of canned fish a day for like, a year. It's fine. Just make sure it's not all tuna and I think you'll be fine.


on February 10, 2013
at 03:06 PM

Why do you avoid leafy greens? Kale and spinach are both great sources of calcium. They also have lots of iron, minerals and micronutrients.

If you really hate greens, then you can get calcium from nuts and other veggies too. Check out these sources of calcium.


on February 10, 2013
at 03:43 PM

I don't know if eggshells contain things you wouldn't want given the autoimmune conditions but they might be an option. So too could making stock and eating the bones afterward (although there might be heavy metal risks with this).

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