Today
Today so far
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Add your supplements and today’s food below.
Set up
Watch this two-minute video to help you set up. Once setup is complete, you can make updates by clicking SET UP at the top right of the App.
Log today
Tap each button to log your bone-health activities for today. The colors show how you’re tracking.
Today’s supplements
Add your supplements in one of two ways: 1. Search for your supplement, or 2. Enter the details from your supplement label, whatever is easiest.
1. Search for your supplement
Type a brand or an ingredient, such as “calcium carbonate” or “calciferol”. Matches appear below — tap the one you take, then say how often.
2. Enter details from label
Check the form, strength, and serving size. (Some supplements’ ingredients are for two tablets, not one.)
Choose the form and the amount per tablet. Pick Calcium + D if you take a multivitamin. Add how often you take it.
Your supplements
Weekly & monthly
Tick these off the day you take them. The dose is then spread across the days it actually covers, and the app tells you when the next one is due — miss it and your figures drop, which is the truth. Took two this week? Tap it twice. The count follows what you actually took, not the schedule you set.
Every day
Tap what you’ve had today.
Nothing added yet.
Always consult your healthcare professional before you take supplements.
Today’s food
Tap foods as you eat. You’ll quickly notice that only a handful of foods are naturally rich in calcium, so tracking your daily intake takes just a few easy taps.
Most common
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Figures from USDA FoodData Central and McCance & Widdowson (CoFID).
This week’s strength work
Calcium builds bone. Loading bones tells your body to keep them strong.
Your usuals
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Log something else
Doesn’t load bone. Good for your heart and overall well-being.
What counts
Impact. Landing and stepping — jogging, hopping, stamping, stairs. At least 50 impacts in a session.
Resistance. Muscle pulling hard against bone — weights, bands, your own body weight. Every muscle group, including your back.
Aerobic activity has no documented benefit for bones. But it is good for the heart and overall well-being. Walking is weight-bearing and worth doing, though it does not load bone the way impact and resistance do. Swimming and cycling do not load it at all.
Moderate or vigorous. Moderate — you could hold a conversation. Vigorous — you couldn’t. The recommended guidelines are 150 minutes of moderate or 75 minutes of vigorous aerobic exercise a week.
Balance. Balance activities don’t necessarily load or strengthen bones directly, but they play an important role in fracture prevention. Improving balance can reduce the risk of falls — and therefore the risk of fragility fractures caused by a fall from standing height or less.
If you have osteoporosis, a previous fracture, back pain or balance problems ask a physiotherapist or your doctor before starting high-impact or heavily loaded exercise. What counts, above, is written for people without those.
Outdoors today
Sunlight makes vitamin D, and vitamin D is what lets you absorb the calcium. How much sun you need — and whether you need to cover up — depends entirely on where you are and what time of year it is.
Or select the nearest city
Peak today — at —
outside today
Your skin
Staying Power
A heart appears every day you log, helping you build a consistent bone-health habit. Bone health changes slowly, and what you do today — and keep doing every day — can make a difference over time. That’s why you need Staying Power. Keep logging, one day at a time. Your bones will thank you.
Bone fact of the day
Why there’s an upper limit
After 40, calcium remains essential for keeping your bones strong, but more is not always better. There are two numbers worth knowing.
Recommended daily intake — how much calcium you should aim to get each day. Most adults need around 1,000–1,200 mg a day, preferably from food. Your needs vary with age and sex.
Upper limit — the most calcium you should regularly consume each day. The upper limit is a safety threshold, not a target. It doesn’t mean that going over it occasionally will cause harm, but regularly consuming too much calcium won’t make your bones stronger and may increase your risk of kidney stones. The effect of calcium supplements on heart health is still debated — some studies suggest a link, while others don’t.
That’s why it’s important to know how much calcium you’re getting from food and supplements combined, rather than simply assuming more is better.
And calcium is only part of the picture. Strong bones also depend on enough vitamin D, protein and magnesium, together with regular impact and resistance exercise. They all work together to maintain bone strength and help reduce fracture risk.
The two numbers that matter
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.
Sources: Dietary Reference Intakes for Calcium and Vitamin D, National Academies · Calcium fact sheet, NIH Office of Dietary Supplements.
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.
The two findings most often set against each other: MESA, ten-year follow-up, which associated supplement use with increased coronary artery calcium, and the Framingham study, which found none. Overview: Harvard Nutrition Source.
Why 500 mg at a time
Your body absorbs calcium best in doses of about 500 mg or less. A single large tablet is partly wasted — splitting the same amount across the day increases absorption.
Absorption efficiency falls as the dose rises: Calcium fact sheet, NIH Office of Dietary Supplements.
More on bone health →
Every figure, and where it comes from →
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