This is an automatically translated article.
The article was professionally consulted by Specialist Doctor II Ho Viet Le Diem - General Internal Medicine - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital.Many people believe that milk is an effective calcium supplement for the body, so taking calcium with milk will double its absorption. However, this information is not correct.
1. Uses of calcium for the body
Calcium is essential for the process of forming bones, teeth, muscles,... It is one of the essential minerals of the body. Young children, the elderly, and pregnant women are special subjects that need regular calcium supplements. If calcium deficiency can lead to rickets, weak bones, osteoporosis, mineralization of teeth, muscle fatigue, back pain, disorders of the ossification process,...Calcium can be supplemented by eating foods containing a lot of calcium. calcium or take synthetic calcium in liquid or tablet form. One of the foods high in calcium is milk and dairy products.
Calcium in milk is very easily absorbed, this is a delicious, nutrient-rich food, convenient to use, so it is popular with many people. Many people drink milk daily to supplement calcium, others combine drinking milk with calcium tablets to increase absorption efficiency.
2. Should calcium be taken with milk?
Các chuyên gia dinh dưỡng khuyến cáo không nên uống canxi với sữa
The reason is because the amount of calcium in milk and calcium in calcium tablets have a competition in the absorption process, reducing the body's effectiveness in absorbing calcium.
It is best to take calcium after breakfast about 1 hour and away from milk time. In order for the body to have time to absorb the maximum amount of calcium in milk and calcium tablets, you should take these two types of calcium 2 hours apart.
3. Drink calcium diet what?
Besides milk, there are many foods that can interfere with the body's absorption of calcium when taking calcium that you need to pay attention to such as:Protein-rich foods: Eating too much protein in one meal can reduce the amount calcium absorption into the body. Eating too much salt: Eating too much salt can increase calcium excretion in the urine. Green tea: The tannins in green tea can inhibit and hinder the absorption of calcium. Therefore, do not drink green tea and calcium at the same time or too close together. Foods high in iron or iron supplements: Calcium can decrease the body's ability to absorb iron.
Chất tanin trong trà xanh có thể gây ức chế, cản trở quá trình hấp thụ canxi
4. Notes when taking calcium
Do not take calcium on an empty stomach because it can affect the stomach. Do not take calcium in the evening, which can increase the risk of calcium accumulation, forming stones in the urinary tract. Do not take too high a dose of calcium, the amount of calcium that can be excreted too much can increase the pressure on the kidneys. Do not arbitrarily supplement calcium without consulting a doctor. Should supplement vitamin D or sunbathe when taking calcium to increase absorption. Learn carefully about the ingredients, the origin of the type of calcium you use. Supplementing calcium by taking calcium is a good way to help muscles, bones and joints strong. However, the process of taking calcium should be noted not to combine with some foods that can reduce calcium absorption. In addition, it is also necessary to supplement calcium at the right time.Please follow the website: Vinmec.com regularly to update many other useful information.
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