"Dietary calcium and/or supplements have little effect on bone density in regards to increase fracture occurrence". This is awesome news because it means the body regulates the calcium you get to protect you from frail bones and potential fractures but padding down the matrix of your bones over years and years. The British Medical Journal (BMJ) articles concludes that, "Increasing calcium intake from dietary sources or by taking calcium supplements produces small non- progressive increases in bone mineral density, which are unlikely to lead to a clinically significant reduction in risk of fracture." And "Dietary calcium intake is not associated with risk of fracture, and there is no clinical trial evidence that increasing calcium intake from dietary sources prevents fractures. Evidence that calcium supplements prevent fractures is weak and inconsistent."
So if you have a "normal diet, you don’t need to worry about your calcium intake.”? What makes up a normal diet to make sure you have at least the requirements for calcium?... Dairy, we're told over and over again is a good source, but incorporating some dark leafy vegetables that are dense in calcium can be a good way to variety.
Some dark leafy green you can throw into some meals this week: collards, kale, parsley, spinach, beet leaves, & swiss chard.
The other major part of healthy bone density is exercise, specifically weight training. Creating time for at least 1-2 weight-based workouts a week could substantially increase your bone mineral density due to the tug and contractile forces that muscles have on bony attachments. All in all, exercise is a great way to maintain good and healthy bones!