I've been doing a lot of reading. When I first started out, I didn't even know bone regrows every ten years. I've read that calcium supplements cause calcification and that it's better to get calcium from diet. Then I learned that the body can only absorb 500 mg at a time and that vitamin d is needed with calcium. So I measure out enough yogurt, ricotta cheese and cheese (all no fat) to equal 500 mg into cups that I keep in the fridge and take every two hours til I get to 1300 mg. Why two hours? That is how long it takes to get absorbed. Actually it's probably more like four hours. It is not easy to get the answer to that one. Also, foods with phytates will block calcium absorption, such as grains, nuts, seeds, potato and spinach. If eat phytate foods separately (not with calcium), that is better. As two hour interval is recommended (this info also hard to find).
Calcium supplements not good for you - Bone Health and O...
Calcium supplements not good for you
Yes, it's difficult to get clear answers to some of these questions, but I allow 4 hours for absorption of dietary calcium.
Consider adding vitamin K2 to direct the calcium to the bones and teeth, rather than the arteries and kidneys.
healthline.com/nutrition/vi...
Do you have any info about Calcium Hydroxyapatite supplements?
I don't take supplemental calcium and haven't studied it in depth. IIRC there have been some positive mentions about hydroxapatite. You've probably already looked into this. A quick search turned up some information, but not a lot of good scientific studies. It's found in many toothpastes and there appear to be more studies in that context. Here are a couple of references in case you haven't already come across these. NB: some are from manufacturers of calcium supplements, so have to be considered in light of that. 
"Ingestion of microcrystalline hydroxyapatite (the form of calcium found in bone) produces less of an acute spike in blood calcium levels compared to soluble calcium salts typically used in standard supplements, and thus may be less likely to increase vascular calcification and coronary risk.65 Hydroxyapatite also stimulates bone osteoblast cells and contains virtually all the essential building blocks needed to construct bone tissue. In a small placebo-controlled randomised trial, women who took 1000 mg of calcium in the form of hydroxyapatite in conjunction with oral Vit D showed a significant increase in bone thickness, whereas those who took 1000 mg of a standard calcium carbonate supplement did not (figure 4).70 Another double-blind placebo-controlled study found that supplementing with hydroxyapatite and Vit D3 significantly improved serological markers of bone health.15"
ncbi.nlm.nih.gov/labs/pmc/a...
researchgate.net/publicatio...
eagleharbordentist.com/nano...
aor.us/choosing-the-right-c...
aor.ca/understanding-differ...
Vitamin D3 has a long half-life, meaning it's present in your blood for many days after you take it. So unless you're vitamin D deficient, there should always be enough Vitamin D available for calcium absorption.
Glad you brought up the D3 half life. I cut a 1000 iu gummy in half so I can take D3 with calcium each time. Now I have something to research (D3 half life). It's not easy cutting a gummy. My D3 goal is 2000 iu daily on Dr order (down from 50000 iu weekly).
Did you do your Vitamin D test?
If you are insufficient, please take 5K IU (after consulting your GP, of course). I found daily Vitamin D3 dose is much better than weekly or bi-weekly ones.
Yes, that was per Dr order. I ended up with a chewable the size of a quarter, so that was easy. Why do you find daily better? (I'd rather do weekly - 6 less things to do that week!)
I found the absorption of Vitamin D is better if I take daily rather than weekly or biweekly. Another important thing is to understand the half life of Vitamin D, which is usually 72 hours. So, if you take weekly, it would be mostly effective only for next 3 days.
Glad you brought that up. Have to read up on that.
Speaking of vitamin d test, I just got a letter from my health insurance saying they're not paying for my vitamin d blood test because it's not medically necessary. The test cost about $250. Guess I have to get something in writing from the rheumatologist saying why it w a s medically necessary.
It is hard to get the NHS to test vit D too, after initial testing for osteoporosis . In the UK we can get vit D tested using a very simple effective postal finger prick test for just under £30. The lab send you everything you need to do this.
The lab I use are an NHS lab.........they bring in a bit of extra funding by offering the service.
If your doctor told you to take vitamin D supplement, checking you vitamin D level periodically is medically necessary. Also if one is being treated for/has osteoporosis, checking your vitamin D level is medically necessary.
And the insurance company doesn't know this? Or do they hope I'll just accept that?
Note, I’m in the US.
You can try calling your insurance company but you may have to call your doctor’s office—they may have coded the claim incorrectly. Some things require pre-approval, but I doubt seriously a vitamin D blood test would fall into this category. Also, make sure your doctor used a lab that is covered by your plan.
Vitamin D cannot send calcium to the bones, where it needs to go. That is what Vitamin K2 (not K1) and magnesium do.
Thank God you posted that. Did not know this (one person mentioned it on this site - was it you?). This is very important to know. Now I'll get those. Both are needed for bone calcium absorption?
Yes. We need Vitamin D of course, but it doesn't tell calcium where to go. And if we are taking extra calcium it's a good idea to take extra magnesium as well, you don't need a big dose, and take it at a different meal from your calcium. Otherwise the calcium can interfere with absorbing it. I think calcium is fine with vitamins, but it does seem to be better to take other minerals (like magnesium and iron if you need them) at a different time.
Note, vitamin D and vitamin K and both fat soluble so they compete for update; therefore, they should be taken separately. Most ppl recommend Vitamin K2 MK7. For more info, look up MK7 and MK4.
Have you read the book Your Bones by Lara Pizzorno, I found it very helpful . She was diagnosed with Osteoporosis and managed to turn it around naturally. It is an American book so some things might not be available here in the UK. I have found it helpful and hopefully I too can turn it around naturally 🤞
That is my dream, too. I hope we can!
I haven't read the book, but I'll keep it mind.
It is a good book. I think it came out before there was much discussion about Vitamin K2, so if I remember correctly she kind of brushes it off, but we know more now!
I found the book by Pizzorno helpful, along with quite a lot of other reading, and I have improved my bone density with only natural means. 
I appreciate your saying that, which gives me hope.
I just read that calcium supplementation is bad too! Get it from your food! Thank you so much for your post!
Take Vitamin K2 (not K1) to avoid the problems with calcium settling into the wrong places. Vitamin K2 sends calcium to the bones.
Thanks. The supplement I'm taking does have K2 in it.
Good that you differentiated between k1 and K2.
Yeah, I wish the articles and research papers did too!
That is so funny that you said that. When I'm reading studies and research, I wonder why the whole story is not presented. Important information is left out. I guess they're just focusing on that avenue of a problem, and not including all the related info. Then when I read an article on a subject, I may get lucky enough to find one that goes in depth or, g a s p !, adds a piece of new information that's worth it's weight in gold. Which then means that now I have to fact check t h a t! I have to read it on many sites before I believe it, and the source should be considered, too (i.e., who's saying it).
Exactly. When I was told I had osteoporosis (I didn't but my doctor didn't get the full report and misunderstood that "low bone mass" in the report meant osteopenia, not osteoporosis, but I did have a couple of other risk factors) I immediately went into emergency alert. Started with a post on FB, which at the time was still functioning more usefully than it seems to be now. A couple of friends got back to me with their experience. One told me about Vitamin K2. And with what they had told me I started reading and researching. As I'd worked in a library for years I was pretty good at assessing the information. If you haven't read it yet, I can't remember if I mentioned it to you already, I did write out my experiences in HU:
healthunlocked.com/pmrgcauk...
I did a lot more reading than I listed in what is now a rather dated bibliography in that post. You should see my bookmarks "osteoporosis" folder!
An excellent book is Vitamin K2 and the Calcium Paradox, by Kate Rheaume-Bleue.
You might want to reconsider the no fat thing. Fat is very important for your health. Vitamins A, D, E and K are all fat soluble so having a little fat in your diet makes it easier for your body to absorb them. Additionally, these vitamins, unlike water soluble vitamins, are stored in your fat so if you already have a high vitamin D level without supplements you should definitely talk to your doctor before taking more in supplement form. If you are not vitamin D deficient, you don't really need to take vitamin D supplements. From what I have read, you also don't want to be near the lower limit for vitamin D.
Layman's understanding of calcium, vitamin D and vitamin K, is, as you stated, the body can't absorb large quantities of calcium at one time. The more calcium taken at one time the lower the percentage of calcium actually absorbed. I too, broke my calcium in to smaller doses/servings because of this. Vitamin D helps your body absorb the calcium you eat by getting it into the blood stream, and Vitamin K2 directs the calcium in the blood to your bones. I found these videos helpful menaq7.com/videos/
I don't over worry about the exact amount of time between when I eat calcium, as long as I space it out over the day. Additionally, right before I go to bed a take one Citracal petite calcium supplement 200 MG.
I'm doing no fat because my heart doctor said I should have no saturated fat. I had asked him what percent of daily value can I have in my diet? He said no percent. I had one blood test that showed border high LDL and he was ready to give me a pill. I said I'd like to try diet first, and he said that diet never works. At least let me get a second test before you prescribe, sheesh! I'm hoping I get enough fat if I have a piece of dark meat chicken. Would I?
Also, I noticed that you get more calcium per serving when you buy dairy with no fat. Same thing for sugar (when you buy with sugar added, like fruity yogurt), it affects the amount of calcium per serving. Good point though, i shouldn't avoid fat totally, even if my heart doctor told me to.
What you said about having a little fat in the diet reminds me of something else I read: take fish or krill oil when you eat a high fat meal. Another nutrient that's better taken with a little fat.
My rheummy told me to take 2000 iu vitamin d because I am deficient. I got a copy of my latest labs, so I'll have to check that out.
I'm excited to look up vitamin K2 and how it directs calcium to the bones. This is extremely valuable to know. Thank God we have each other.
I'd love to space my calcium over the day, but, I stop eating at 5:00 pm. It is very good for weight loss. But I did come up with this plan today: have calcium at 8 a.m., 12 p.m. and 4 p.m. I drink coffee, hot chocolate and chicken bouillon all night. one can eat well all day, and then not eat at night, when the snack foods run wild.
Is citrical the algae vitamin?
Citracal is the brand name of a Calcium Citrate supplement. Citracal makes “petite” supplements and each pill is 200 MG, making it very easy for me to take small doses of calcium supplements throughout the day.
Many people recommend bone broth so it’s good that you drink it daily. Do you make your own? I’m planning to start making it soon so I can add it to my daily diet. I’m also planning to try liver. I’m not sure how that will go but if I can manage it, I’ll add it to my weekly diet too.
Wow you are organised. Very jealous as I am dairy free because of MS and miss all of those dairy foods -especially yoghurt for me. Had to go plant based diet with Fish -but have found a nice almond yoghurt that I can have.I was told by Naturopath to take Calcium after meals at night but not the 2 or 4 hours -so will do that from now on. Will ask her about the time frame as well especially as you described a lot my vegan diet , as well as beans and legumes etc. which have Phytates as well I Think.
I have just read that if you eat 10 prunes a day it can help bone loss. Prunes are rich in vitamin K phenolic compounds and fibre which help to reduce inflammation and stress that is characteristic of bone loss. Learn something new everyday.
Yes indeed and also too many prunes can have an digestive issue as well ! It is good to know though and I will make sure they are a regular feature in my my homemade muesli rather than occasional.
I am concerned that my calcium intake is being cut off by my spinach, brown rice, and beans intake (all phytates). What's a poster to do?
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