How should adults over 30 adjust calcium supplementation strategy?

How should adults over 30 adjust calcium supplementation strategy?
The claim that calcium can't be absorbed after 30 is outdated. Bone mass peaks around age 30, but bone remodeling continues lifelong—only the balance shifts toward net loss. Absorption efficiency declines, not the ability to absorb entirely. Key factors dominate: vitamin D status is critical, with absorption rising until 25(OH)D reaches about 80 nmol/L. Calcium intake per dose matters more than total daily amount—single doses above 300 mg show sharply lower absorption rates, so split supplementation is advised. Women face additional challenges: post-menopausal absorption drops about 2.2% annually, contributing to 20-25% lower absorption between ages 40-60. For those over 30, prioritize vitamin D adequacy and split dosing over chasing premium calcium forms.