Calcium supplements with eggshells
If you’re raising free-range chickens like we do, you probably have an abundance of eggshells. Instead of tossing them out, why not put them to good use? I’ve researched various ways to repurpose eggshells, and one of my favorites is using them as a calcium supplement for human consumption. Here’s how you can do it and why it’s worth considering:
How to Prepare Eggshells for Consumption
- Boil the Eggshells: Start by boiling the eggshells for 30 minutes. This step ensures they’re free from harmful bacteria, like salmonella.
- Bake the Eggshells: After boiling, spread the shells on a baking sheet and bake them in the oven at 90–100°C (194–212°F) for 15 minutes. This further sterilizes the shells and dries them out for easier grinding.
- Grind to a Fine Powder: Use a food processor, blender, or coffee grinder to grind the baked shells into a fine powder.
- Add to Food: Mix the powder with water, smoothies, soups, or baked goods. You can even sprinkle it into pasta dough or bread recipes for a nutrient boost.
Why Use Eggshells as a Calcium Supplement?
Eggshells are an excellent source of calcium, a mineral essential for building strong bones and preventing injuries. Each gram of eggshell powder contains approximately 400 mg of calcium, along with trace minerals like magnesium, selenium, and strontium, which enhance bone health. Unlike synthetic supplements, eggshells offer a whole-food source of calcium that’s more easily absorbed by the body.
Key Benefits of Eggshell Calcium:
- Cost-Effective: Eggshells are essentially free, making them one of the cheapest calcium sources.
- High Absorbability: Research suggests that eggshell calcium is more bioavailable than the calcium carbonate found in many store-bought supplements.
- Proven Effectiveness: Studies have shown that eggshell calcium can strengthen bones, particularly in postmenopausal women with osteoporosis when combined with vitamin D and magnesium.
Additional Health Benefits
Eggshell membranes contain small amounts of chondroitin sulfate and glucosamine, compounds known for promoting joint health. Be sure not to remove the thin membrane inside the shell when preparing your powder.
Important Safety Tips
- Avoid Swallowing Large Pieces: Large shell fragments can cause throat or esophageal injuries.
- Always Boil the Shells: To prevent contamination, make sure the shells are boiled thoroughly before grinding.
- Consult Your Doctor: Speak with your healthcare provider to confirm if adding calcium supplements is safe for you, especially if you have specific dietary needs or medical conditions.
How Much Calcium Do You Need?
Calcium requirements vary by age and gender*
| Age | Male | Female | Pregnant | Lactating |
|---|---|---|---|---|
| 0–6 months* | 200 mg | 200 mg | ||
| 7–12 months* | 260 mg | 260 mg | ||
| 1–3 years | 700 mg | 700 mg | ||
| 4–8 years | 1,000 mg | 1,000 mg | ||
| 9–13 years | 1,300 mg | 1,300 mg | ||
| 14–18 years | 1,300 mg | 1,300 mg | 1,300 mg | 1,300 mg |
| 19–50 years | 1,000 mg | 1,000 mg | 1,000 mg | 1,000 mg |
| 51–70 years | 1,000 mg | 1,200 mg | ||
| >70+ years | 1,200 mg | 1,200 mg |
*Source here
Easy Ways to Incorporate Eggshell Powder into Meals
Eggshell powder can be added to almost any food, but some of the most effective options include:
- Bread
- Spaghetti
- Pizza Dough
- Breaded Fried Meat
These foods help mask the texture and flavor of the powder while delivering a nutrient-packed boost.
How long will egg shell powder last?
When stored properly in an air tight container in a cool, dry cupboard, can last indefinitely, however, for best quality, it is recommended to use them within a few months. I always do a sniff test when I open something that has been stored for a while. If it smells ‘off’ then I discard it.
By using eggshells as a natural calcium supplement, you’re not only reducing waste but also investing in your health. This sustainable practice is a great way to turn something often discarded into a powerful, nutrient-dense addition to your diet.
If you have an abundance of pumpkins, read my blog on how to use the seeds.
