How to absorb calcium well?

Calcium is one of the essential minerals for healthy bones and joints, especially important for children and the elderly. Calcium is available in everyday foods, but not everyone knows how to absorb calcium in the most effective way.

Calcium is very important for humans. According to research, in adults, the amount of calcium needed to supplement the body is 1,000 mg per day, but not everyone can ensure to absorb such a standard amount of calcium.
With the period from 25 years old and back, the body especially needs a lot of calcium for the strongest and most comprehensive development of bones, helping children to develop height, strong bones, and the best body possible. At the middle age from 45 years old onwards, health begins to deteriorate, bones and joints also show more signs of pain and calcium is gradually lost, so it is necessary to absorb enough calcium to help maintain the stability of the joints. bone density, avoid osteoporosis.
Calcium participates in the contraction of the heart muscle, when the calcium supply is sufficient, combines with bile acids and fatty acids to form insoluble compounds, helping to reduce cholesterol in the blood, limiting the risk of heart disease. circuit. Providing enough calcium needed for the body to help regulate blood pressure, reduce the risk of hypertension, relax vascular smooth muscle, reduce pressure on the arteries
Women who are pregnant are also subject to special needs Special calcium supplements to avoid unwanted complications during labor and delivery, reduce the risk of pre-eclampsia, and at the same time provide the necessary amount of calcium for the fetus.

In fact, we can easily provide the necessary amount of calcium for the body through daily meals, so it is important to note the addition of foods rich in vitamin D. Eating foods rich in vitamin D will help the body absorb calcium best. The foods that are rich in calcium and are easily absorbed are milk and products made from milk such as yogurt, cheese, ice cream, ... in addition, there are many in eggs, liver, ... so should supplement These products help the body get the necessary amount of calcium.
For people with osteoporosis, in addition to supplementing with vitamin D in their meals, they should regularly bask in the sun, or be active outdoors so that the body can easily absorb calcium. However, each meal should only eat enough protein to avoid increasing calcium excretion. According to research, the body when consuming 1 gram of protein, the body excretes 10 mg of calcium. Besides, limit the use of beverages containing caffeine or alcohol, because this is the cause of increasing calcium excretion through the urine, thereby reducing the amount of calcium in the body.
Children should not use a lot of carbonated drinks, because in these drinks contain phosphorus, which interferes with the absorption of calcium, preventing the formation of new bone cells. Do not eat too much fat because when calcium combines with fatty acids, the body cannot absorb it, thereby excreting it through feces. obesity, kidney failure. Do not eat salty foods such as melons, salted tomatoes, fish sauce, ... because these foods contain a lot of oxalic acid and foods containing a lot of fitic acid such as cereals, ... prevent the assimilation of calcium causing calcium The amount of calcium consumed from the digestive tract cannot be absorbed into the blood
Do not take calcium at the same time as iron and milk pills because this combination will interfere with the absorption of calcium. Do not take calcium supplements and green tea water at the same time or use them in too short time apart because the tannins in green tea leaves are a barrier to calcium absorption.

In addition to providing the body with the necessary amount of calcium through the daily meal menu, calcium can be supplemented with functional food products in the form of tablets.
The level of absorption of calcium by the body changes depending on the time of day. According to many studies, morning is the best time to supplement calcium, helping the body absorb calcium the most. At the same time, when the body works, activities after a day will make the body tired, which will limit the accumulation of calcium. In addition, early morning sunlight contains a lot of vitamin D to help the body absorb calcium best. Therefore, calcium supplements should be combined with supplements with vitamin D to increase efficiency. Should take calcium before meals about 30 minutes or after eating at least 1 hour, pay attention to drink a lot of water when taking calcium pills.
Do not arbitrarily buy products with calcium pills. It is necessary to use according to the indications and advice of the doctor to ensure safety and the body to absorb calcium most effectively.
Once you have a clear understanding of the content as well as the best way to absorb calcium, you should actively supplement calcium through your daily diet or oral tablets. This will help to have abundant health, limit the best bone and joint diseases.
In addition to calcium supplements, to protect your health, you should have regular health check-ups so that appropriate adjustments can be made. Currently, Vinmec International General Hospital has a general health checkup package for all different types of customers. Through the above package, doctors and specialists will conduct liver and kidney function tests, blood tests, blood pressure, etc. to make dietary adjustments to suit your condition. each one.