Many middle-aged and elderly people are taking calcium supplements every day, but it is actually causing fractures, ectopic calcification, and even kidney stones and arteriosclerosis. In the current situation where calcium supplement advertisements are everywhere, many middle-aged and elderly people are falling into misconceptions. So, let's take a look at the misconceptions about calcium supplementation for middle-aged and elderly people.
Misconception 1: Calcium supplements can cure osteoporosis
Many middle-aged and elderly people mistakenly believe that as they age, their bones become brittle and they need to take calcium supplements to prevent and treat osteoporosis. Osteoporosis is a systemic metabolic bone disease that is a manifestation of aging. Osteoporosis occurs in women 5-10 years after menopause and in men around 65-70 years old. Both men and women generally reach their peak bone mass around the age of 30-35, after which bone loss begins. Therefore, in order to have strong bones in old age, it is necessary to build a solid foundation before the age of 35. The more bone mass acquired before old age, the better. So, excessive calcium supplementation in middle-aged and elderly people cannot reverse the trend of bone loss or cure osteoporosis.
Misconception 2: Treating osteoporosis without identifying the cause
Osteoporosis can be divided into two main types: primary osteoporosis and secondary osteoporosis. Osteoporosis that occurs in postmenopausal women and in elderly men belongs to primary osteoporosis, while osteoporosis caused by certain diseases or factors (such as medications) belongs to secondary osteoporosis. Different types of osteoporosis require different treatment methods and should not be treated with calcium supplements without distinction.
Secondary osteoporosis, such as osteoporosis caused by calcium deficiency, can be effectively treated with calcium supplements. However, primary osteoporosis in most elderly people should be treated under the guidance of a doctor, such as supplementing with estrogen in postmenopausal women. Currently, there are no effective methods to cure osteoporosis, only prevention and slowing down of the progression are possible.
Misconception 3: The more calcium, the better
The "Dietary Reference Intakes for Chinese Residents (DRI)" formulated by the Chinese Nutrition Society states that the highest tolerable intake of calcium for adults is 2000 milligrams per day. Generally, the recommended intake for adults is 800 milligrams per day, with a minimum of 500 milligrams from dietary sources. The closer the calcium intake is to the highest tolerable intake, the greater the risk of harm to health. Excessive calcium intake can interfere with the absorption and utilization of other trace elements in the body, leading to high blood calcium levels and complications such as kidney stones and vascular calcification, which can be harmful to health.
Misconception 4: Trusting exaggerated claims in advertisements
Some manufacturers, in order to increase product sales and popularity, include unrealistic and exaggerated language and data in their advertisements. Experts point out that under normal circumstances, the absorption rate of calcium supplements by the body is about 30%. This is clearly inconsistent with the claims in some commercial advertisements that the absorption rate is as high as 90%.
Experts recommend that middle-aged and elderly people should focus on dietary calcium supplementation and consider taking calcium supplements as needed. This can include drinking two cups of milk every day and consuming calcium-rich foods such as dairy products, dried shrimp, soybeans, tofu, and sesame paste. Avoid drinking strong tea, coffee, cola, and smoking, as these can cause bone loss. Regular exposure to sunlight and moderate exercise can enhance calcium absorption and increase bone calcium content. If necessary, vitamin D supplementation and estrogen supplementation for postmenopausal women can be considered under the guidance of a doctor.
