Generally speaking, after the age of 36, the body's calcium will gradually be lost, and the absorption of some trace elements or nutrients will also decrease. This leads to calcium deficiency in many middle-aged and elderly people, so it is necessary for middle-aged and elderly people to supplement calcium appropriately. However, incorrect calcium supplementation methods often lead to misunderstandings. Let's take a look at the misconceptions about calcium supplementation for middle-aged and elderly people.
Misconception 1: Calcium supplementation 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 tablets to prevent and treat osteoporosis. Osteoporosis is a systemic metabolic bone disease and a manifestation of human aging. Osteoporosis occurs in women 5-10 years after menopause and in men around the age of 65-70. Both men and women generally reach their highest bone mass around the age of 30-35, known as peak bone mass. After that, bone loss begins. Therefore, if you want to have strong bones in old age, you need to lay a solid foundation before the age of 35. The thicker the foundation, the more bone mass will be left in old age. Therefore, excessive calcium supplementation in middle-aged and elderly people cannot reverse the trend of bone loss, nor can it cure osteoporosis.
Misconception 2: Treating osteoporosis without distinguishing the cause
Osteoporosis can be divided into two main types: primary osteoporosis and secondary osteoporosis. Osteoporosis that occurs in women after menopause and in men in old age 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 supplementation alone.
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 estrogen in menopausal women. Currently, there are no effective methods to cure osteoporosis internationally, and the focus is on prevention and slowing down the progression of the disease.
Misconception 3: The more calcium, the better
The "Dietary Reference Intakes (DRI) for Chinese Residents" formulated by the Chinese Nutrition Society states that the maximum 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 intake of at least 500 milligrams from dietary sources. The closer the calcium intake is to the maximum tolerable intake, the greater the health risks. Excessive intake of calcium may interfere with the absorption and utilization of other trace elements in the body, increase calcium levels in the blood, and may cause complications such as kidney stones and vascular calcification, which can be harmful to health.
Misconception 4: Believing exaggerated claims in advertisements
Some manufacturers, in order to increase product sales and brand awareness, include unrealistic and exaggerated words and data in their advertisements. Experts say that under normal circumstances, the absorption rate of calcium supplements by the body is about 30%. This is significantly different from the claims made in some commercial advertisements that boast absorption rates of up to 90%.
Experts recommend that middle-aged and elderly people should focus on calcium supplementation through diet and consider taking calcium supplements appropriately. For example, drinking two cups of milk every day, consuming more dairy products, shrimp skin, soybeans, green beans, tofu, sesame paste, and other calcium-rich foods. 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 menopausal women can be considered.
