According to surveys, 90 % of women and 80 % of men over the age of 50 are calcium deficient, and 1/4 of women even have osteoporosis. Milk, dried fish, cheese, kelp, black sesame and other foods are rich in calcium. If eaten in the right way, it can prevent the loss of calcium. Orthopedic doctors have provided 4 tips to teach you how to optimally supplement calcium.
Calcium is the main component of human bones, and it is also a key to maintaining the health of teeth, muscles and nerves. It is very important for adults, children and the elderly to absorb enough calcium. The medical community recommends that adults over 50 years old should consume at least 1,200 mg of calcium and 800 to 1,000 international units of vitamin D every day. In addition to consuming calcium-rich foods, to effectively supplement calcium, there are 4 key points that need to be mastered.
1. Calcium Supplementation is Recommended
The amount of calcium that the small intestine can absorb each time is limited. It is recommended to supplement calcium in stages, such as taking calcium-containing foods in three meals: breakfast, lunch and dinner, which can increase the absorption rate. Supplementing a large amount at one time may cause the body to be unable to fully absorb it and reduce the efficiency of calcium utilization.
2. Avoid High Fibre Foods
Although high-fiber foods are good for gut health, the oxalic acid and phytic acid in high-fiber foods can combine with calcium to form compounds that are not easily absorbed by the body. Therefore, it is recommended that when eating calcium-containing foods, try to avoid eating high-fiber vegetables or whole grain foods at the same time to avoid affecting calcium absorption.
3. Not Too Much Caffeine
The oxalic acid contained in coffee binds to calcium and is excreted from the body, so excessive coffee may cause calcium loss. However, those in the prime of life who like to drink coffee or tea do not need to worry too much. Moderate intake of coffee will not have much impact. It is advised that daily caffeine intake should not exceed 300 to 400 mg, which is about 2 medium cups of American coffee.
4. It is Better to Supplement at Night
Night is the time when the body’s bones are repaired, and calcium supplementation will be more effective at this time. You can consider supplementing calcium-containing food after dinner or 1 hour before going to bed. If combined with vitamin D , it can help calcium absorption and promote bone health.
Conclusion
In a nutshell, people should store bones from a young age, pay attention to calcium intake, and prevent osteoporosis. Only in the prime of life can they have a good bone foundation. Mastering the timing and method of calcium supplementation can help calcium works best to protect bone health.