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Bone health tracker

Just Enough

Enough, not too much.

Two quick questions

Both of your lines depend on these. The amount you need changes after 50 — and it isn't the same for men and women.

Today

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Add your supplements and today's food below.

0 Need — Ceiling —
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mg from food
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mg from supplements
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IU vitamin D

Your supplements

Read the form and the strength off your bottle — not the big number on the front. A 1,500 mg calcium carbonate tablet contains 600 mg of actual calcium.

Common ones — tap to add

Or enter yours

Weekly & monthly — counted automatically

Averaged across the period, so every day shows your real ongoing level rather than one spike and six blanks. Nothing to tap.

Taken daily — tap what you've had

Nothing added yet. Your bottle will say the form and the strength.

Today's food

Tap things as you have them — don't save it up for the evening. Rough is fine: food calcium is the half that doesn't need to be exact.

You don't have to remember everything you ate. Almost no food carries meaningful calcium — bread, meat, rice, salad and most fruit are near zero. It's dairy, tinned fish with the bones in, tofu, a few greens and fortified things. On a normal day that's two or three taps, not a food diary.

Your usuals

Everything else

Your chain

Last 28 days. A square fills the moment you use the app that day — the chain is about the habit, not about being perfect. Red marks a day you went over the ceiling.

0 days unbroken

Why there's a ceiling

The two numbers that matter

Source: National Academy of Medicine intake recommendations, as summarised by the Harvard T.H. Chan School of Public Health.

What's established

Intake above roughly 2,000 mg a day is linked to an increased risk of kidney stones. There is also no bone benefit to going above the recommended amount — more calcium does not mean stronger bones.

What's still argued

Whether calcium from supplements contributes to arterial plaque is genuinely contested. Some studies find an increased risk of heart problems with high supplemental intake; others find none. Anyone telling you it's settled — in either direction — is ahead of the evidence.

See the Harvard Nutrition Source review of calcium for the competing findings.

Why 500 mg at a time

Your body absorbs calcium best in doses of around 500 mg or less. A single large tablet is partly wasted — splitting the same amount across the day gets more of it in.

YOUR CONTENT GOES HERE. This section is structured and ready for your referenced writing — headings, paragraphs and a reference line per claim. Replace the text above and add as many sections as you like. Everything below the heading “Why there's a ceiling” is yours.

Just Enough — a bone health tracker. Enough, not too much.

This app shows your intake against published national intake guidelines. It does not diagnose anything, it is not medical advice, and it does not claim to prevent osteoporosis. Talk to your doctor about your own situation, especially before changing what you take.

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