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Calcium is important for bone health throughout a person's life. Although diet is the best way to get calcium, calcium supplements may also be an option if dietary deficiencies are present. However, before considering taking calcium supplements, each person should make sure how much calcium the body needs or when and how much to take for the supplement to be effective and safe.
1. Benefits of Calcium
The body always needs calcium to build and maintain strong bones. The heart, muscles, and nerves also need calcium to function properly. Some research suggests that calcium, along with vitamin D, may have benefits beyond bone health such as possibly protecting the body against cancer, diabetes and high blood pressure.
Without getting enough calcium, the body can face health problems related to the decline in bone quality and structure as follows:
Children do not reach their full potential height as adults Fort. Adult low bone mass is a risk factor for osteoporosis.
2. The body's calcium needs
How much calcium the body needs depends on the age and gender as well as the physical condition and related diseases of each individual. Accordingly, the recommended daily calcium intake by gender and age is as follows:
Men:
19-50 years old: 1,000 mg 51-70 years old: 1,000 mg 71 years old and older: 1,200 mg Women:
19-50 years: 1,000 mg 51 years and older: 1,200 mg The recommended upper limit for calcium intake is 2,500 mg a day for adults 19 to 50 years old. For those 51 years and older, the limit is 2,000 mg a day.
MORE: Adults' calcium needs by age
Ở nam và nữ giới sẽ có nhu cầu canxi khác nhau
3. Calcium and Diet
The body can't produce calcium at all, so it must be absorbed from the outside environment. Accordingly, calcium can be found in many different foods, including:
Dairy products, such as cheese, raw milk and yogurt Calcium-rich foods that are not derived from milk, may be a good choice for people with dairy allergies who still need calcium such as: Salmon, sardines, tofu, dark green vegetables such as spinach, broccoli, turnip greens, okra. beans, peas, almonds... To absorb calcium, the body also needs vitamin D. Accordingly, using a variety of foods can also absorb a natural amount of vitamin D. In addition, you can also get vitamin D from supplements or sun exposure. The need for vitamin D is 600 international units (15 micrograms) a day for most adults.
4. Who should consider calcium supplements?
Even with a healthy, balanced diet, it can be difficult for the body to get enough calcium if one of the following is present:
Following a vegan diet Lactose intolerance and dairy products Are on long-term treatment with corticosteroids Have certain intestinal or digestive conditions that reduce calcium absorption, such as inflammatory bowel disease or celiac disease In these situations, taking the medication Calcium supplements can support daily calcium requirements. Accordingly, the doctor or nutritionist will choose the appropriate form of calcium supplement for each subject.
MORE: Calcium should be taken before or after meals?
Bệnh nhân celiac nên bổ sung canxi
5. Types of calcium supplements
There are different types of calcium salt compounds used as calcium supplements. Each compound that contains different amounts of the mineral calcium is called elemental calcium. Common calcium supplements may be labeled as:
Calcium carbonate (40% elemental calcium) Calcium citrate (21% elemental calcium) Calcium gluconate (9% elemental calcium) Calcium lactate (13% elemental calcium) In particular, the two main compounds commonly used to supplement calcium are calcium carbonate and citrate. Accordingly, calcium carbonate is the cheapest, so it is often the first choice. Other forms of calcium in supplements are calcium gluconate and lactate. In addition, some calcium supplements are combined with vitamins and other minerals, most commonly vitamin D, to optimize calcium absorption.
SEE ALSO: Drinking calcium on an empty stomach: Good or bad?
6. How to take calcium supplements properly
To supplement calcium to bring the most benefits, you can refer to the following ways:
6.1. Type of calcium
Check the drug's label to know the type of calcium supplement, so you know when to take it when to achieve the best calcium absorption.
Accordingly, calcium citrate can be taken with or without food while calcium carbonate should be taken with food. Stomach acid produced while eating helps the body absorb calcium carbonate better. At the same time, users should also take calcium supplements at a different time than when taking multivitamin or iron supplements because calcium can affect the body's absorption of iron, zinc and magnesium.
6.2. Total daily dose
Calcium is best absorbed when this mineral is taken in smaller doses (usually less than 600 milligrams at a time). If you need to take 1,000 mg of calcium per day, you should split it into two or more times a day to increase absorption.
Nên chia nhỏ số lần uống thuốc từ hai hoặc nhiều lần uống/ ngày để tăng khả năng hấp thu thuốc.
6.3. Medicines and other functional foods
Calcium supplements can interact with many other medications, including antibiotics, bisphosphonates, and high blood pressure medications. Therefore, you should ask your doctor or pharmacist about possible interactions between calcium supplements and medications you are taking.
In summary, calcium deficiency is a worrisome factor for bone health. Although a varied and balanced diet of nutrients can provide enough calcium needed for the body's daily needs. However, subjects at risk of calcium deficiency by age and comorbidities should still be advised to take calcium supplements. At this time, users need to have knowledge about calcium supplements to overcome calcium deficiency and help the body absorb calcium in the best way.
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References: mayoclinic.org, webmd.com, hopkinsmedicine.org, healthline.com
