Top Foods — Ranked by Evidence
| Rank | Food | Mechanism | Evidence |
|---|---|---|---|
| #1 | Sardines | Calcium (382mg) + vitamin D3 (4.8μg) + protein. Edible bones provide calcium hydroxyapatite — same form as human bone.... | strong |
| #2 | Greek Yogurt | Calcium + protein + probiotics. Probiotics may increase Ca absorption. Higher protein = higher bone density.... | strong |
| #3 | Kale | Calcium (150mg) with good bioavailability (low oxalate vs spinach). Also vitamin K1 → K2 for osteocalcin activation.... | strong |
| #4 | Almonds | Calcium + magnesium + protein. Mg essential for vitamin D activation — without it, D3 can't support Ca absorption.... | strong |
⚠️ Foods to Avoid
excess saltexcess caffeineexcess alcoholsodaexcess vitamin a