How should the elderly effectively supplement calcium?

Calcium supplementation in older adults should be supplemented with medication and diet. The recommended daily calcium intake for postmenopausal women and the elderly is 1000 1200 mg, and the average daily calcium obtained by the elderly in China from the diet is about 400 mg, so the daily amount of elemental calcium that should be supplemented is 500 600 mg. The elderly should pay attention to nutritious and reasonable meals, and choose foods with high calcium content, such as milk, tofu, soy milk, sesame, etc.

However, due to the decline in the absorption function of the elderly, the normal diet of the elderly cannot take in sufficient amounts of calcium every day, and additional supplements are needed.

In addition to adequate calcium supplementation, vitamin D supplementation should be appropriate. Vitamin D promotes the absorption of calcium in the gastrointestinal tract and also reduces calcium excretion. Vitamin D deficiency is prevalent due to reduced outdoor activity, lack of sunlight, and a reduced ability to synthesize vitamin D in older people.

Calcium supplementation should be combined with physical exercise. Calcium needs to be absorbed and transported to all parts of the body in the human body, and proper movement of the body can promote calcium deposition on bones, especially outdoor activities can also increase the synthesis of vitamin D, which can kill two birds with one stone.

There are also some elderly people with severe osteoporosis or fractures, calcium and vitamin D supplementation alone is not enough, and doctors also need to add some other drugs according to their condition, such as bisphosphonates.

Elderly people should also be careful not to overdose on calcium. If the daily supplement is much higher than recommended, it may increase urinary calcium and increase the risk of urinary tract stones. Therefore, more calcium supplementation is not better, and an appropriate amount is needed.

Warm reminder for the elderly not to be greedy when choosing calcium-containing calcium supplements, choose 1 2 kinds, and avoid excessive intake. At present, there are all kinds of calcium supplementation products on the market, and the elderly must pay attention to the amount of elemental calcium (not calcium carbonate and calcium gluconate) indicated on their instructions when purchasing, and the daily intake mentioned above all refers to elemental calcium. Do not overdose on the amount of elemental calcium in your diet and extra supplementation every day.

Older people should consume 1,000 milligrams of calcium per day, and need to consume about 300 milliliters of milk, a little nuts and dried fragrant foods per day. It is also necessary to reduce the loss of calcium with low salt and fat, and at the same time to spend more time in the sun to supplement vitamin D.

Personally, I believe that calcium should be taken from food, not from health supplements. Because food has nothing to do with our body, but the ingredients in health products may cause unexpected harm to the body of the elderly.

You can usually eat some easy-to-digest foods, eat more fresh vegetables and fruits, so that you can supplement some of the required nutrients from food, and you can also supplement calcium according to the doctor's advice.

I think it's also very important to eat an egg a day, get more sunlight, and most importantly, take medication.