Calcium is one of the most common elements in the human body and is often referred to as the "reinforced concrete of life". It plays a crucial role in human metabolism, cell function, nervous system operation, and synthesis of protein hormones. The body excretes calcium from sweat and urine every day, and the consumed calcium needs to be replenished from daily nutrition to maintain a balance of calcium in the body. However, calcium is not easily absorbed, so supplementation needs to be timed appropriately. So when is the best time to take calcium supplements?
Taking calcium supplements after meals is beneficial. Oral calcium tablets break down into calcium ions under the action of gastric acid and can be fully absorbed and utilized. The secretion of gastric acid depends on the timing of meals, so taking calcium supplements during or after meals helps with absorption.
Note: Calcium tablets stimulate the stomach and promote the secretion of gastric acid, so it is not advisable to take them on an empty stomach to avoid excessive gastric acid secretion and discomfort.
Taking calcium at night is beneficial. The so-called "good effect of calcium supplementation at night" is because the body continuously eliminates old bone tissue at around 3 am. Therefore, supplementing calcium at night is not only to protect the body's calcium from being depleted but also to supplement calcium appropriately.
Note: Taking calcium at night requires not eating dinner too late to avoid excessive calcium excretion in urine and the formation of urinary tract stones.
For children, it is recommended to primarily supplement calcium through diet. Only in cases of severe calcium deficiency should selective calcium supplementation be considered. Children have weaker gastrointestinal function, so it is not recommended to choose calcium products with strong alkalinity, such as calcium carbonate and active calcium. It is suggested that children supplement calcium after dinner.
Note: Excessive intake of calcium products in children can hinder the absorption of zinc. It is recommended to take calcium supplements about an hour and a half after dinner to facilitate absorption and reduce the impact on the absorption of other elements.
For pregnant women, calcium supplementation before pregnancy is most effective. It is generally recommended to start calcium supplementation four months before pregnancy when the body is in the best condition for calcium absorption and conversion into necessary nutrients. In a day, nighttime is most conducive to calcium absorption as the body is in a relaxed state with stable bodily functions.
Recommendation: Pregnant women should supplement calcium at night, about an hour and a half after dinner.
Elderly people are prone to osteoporosis, and calcium deficiency is a major cause. Strengthening calcium intake in the elderly should start with improving dietary structure and taking calcium supplements. Firstly, the elderly people's physical condition should be considered to arrange a reasonable diet to promote calcium absorption. It is recommended for the elderly to consume foods high in calcium regularly and take calcium supplements after meals.
Note:
1. Elderly people should take certain doses of vitamins when taking calcium supplements to prevent calcium loss and enhance calcium absorption.
2. Calcium supplementation for the elderly should be done in small amounts multiple times a day. It is recommended to take calcium tablets during or after three meals.
Pro tip: When taking calcium supplements, it is best to break the tablets into two or three pieces for multiple doses. Taking small doses multiple times has better absorption effects than taking a large dose at once. To improve calcium absorption rate, it is advisable to chew the calcium tablets and then drink a large glass of water.
