Spread calcium intake throughout the day for better absorption.

Pair with vitamin D to enhance calcium absorption.

Why it works:
Calcium provides the structural building blocks for bones, preventing osteoporosis and fractures.

📝 Hack 2: Ensure Adequate Vitamin D
Vitamin D is essential for calcium absorption. Without it, even a calcium-rich diet is less effective.

Instructions:

Get 10–30 minutes of sunlight several times a week (depends on skin type and location).

Include dietary sources: fatty fish, fortified milk, eggs, mushrooms.

If deficient, take vitamin D supplements as advised by a doctor.

Tips:

Check blood levels if you live in low-sunlight areas.

Pair vitamin D intake with weight-bearing exercise for best results.

Why it works:
Vitamin D enhances calcium absorption and regulates bone remodeling.

📝 Hack 3: Do Weight-Bearing Exercise