Is it enough to only supplement calcium with food?

This is an automatically translated article.

The article was professionally consulted with Master, Doctor Ngo Thi Oanh - Pediatrician - Department of Pediatrics - Neonatology - Vinmec Ha Long International General Hospital.
The human body needs calcium to maintain strong bones. More than 99% of calcium in the body is stored in bones and teeth. Therefore, calcium supplementation is a necessary work, but is it not enough to supplement calcium with food alone?

1. Why need calcium supplements?

The human body needs calcium to build and maintain strong bones. More than 99% of calcium is stored in bones and teeth. The blood is used to send nerve signals and release hormones like insulin and regulate the way muscles and blood vessels contract and relax.
If you don't get enough calcium in your diet, your body will take calcium from your bones and teeth to use elsewhere. This leads to weakened bones.
Currently, according to the recommendations of the Institute of Medicine, the amount of calcium that needs to be provided every day is:
Women aged 50 and under: 1000mg per day Men 70 years old and younger: 1000mg per day Women over 50 years old: 1200mg per day Men over 70: 1200mg per day

In addition, the daily limit of calcium for adults up to 50 years old is 2500mg and adults over 50 years old is 2000mg.
Calcium can be obtained through diet. Foods that contain calcium include dairy products, some green leafy vegetables, and nuts and tofu.

2. Foods rich in calcium

Dark green leafy vegetables are rich in calcium such as spinach, kale, turnips and green vegetables. Whole grains like total, corn flakes, raisin bran,... they have too much calcium in one serving. Nuts are considered to be small nutritional powerhouses that contain a lot of calcium such as: sesame, celery, ... In addition, these nuts also provide protein and other healthy fats. Cheese: Soft cheeses tend to contain less calcium than hard, aged cheeses. Furthermore, hard cheeses are naturally low in milk which makes them easier to digest. Cheese is full of fat and calories. Another study found that daily cheese consumption was associated with a lower risk of metabolic syndrome, a reduced risk of cardiovascular disease and stroke.

Yogurt: is an excellent source of calcium. Yogurts are fermented foods that contain live probiotics, which are beneficial for health. Sardines and canned fish: get calcium from eating their bones. These oily varieties also provide high-fat protein and omega-3 fatty acids, which are great for your heart, brain, and skin. In addition, the selenium content found in salmon and sardines is very high, selenium is a mineral that can prevent and reverse mercury toxicity. Fortified drinks: milk and soy milk, orange juice, etc. Milk is one of the best and cheapest sources of calcium, providing very good calcium, vitamin A and vitamin D. Breads, cereals and waffles. In a nutshell, calcium is an important mineral that you may not be getting enough of. Many foods are high in calcium, so we can easily meet our calcium needs by eating calcium-rich foods. In addition, for some people with excessive calcium deficiency, it is necessary to be tested for appropriate supplementation with drugs.

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