As people enter middle and old age, their demand for calcium gradually increases. Correct and reasonable calcium supplementation can better protect the bone health of the elderly. However, many people easily lose their direction in the trend of calcium supplementation and fall into the trap of calcium supplementation. Let's take a look at the misconceptions of calcium supplementation for the elderly.
1. The more calcium, the better
Many elderly people have the misconception that the more calcium they take, the more they absorb and the more bones they will have. In fact, the closer the intake of calcium is to the maximum tolerable amount, the greater the risk to health. The calcium content in the blood must be maintained at a certain level. People over 60 years old need to consume 800 milligrams of calcium per day. Over-supplementing calcium can cause complications such as kidney stones and vascular calcification, which is not beneficial to the body. Excessive calcium supplementation can cause problems such as edema, sweating, loss of appetite, nausea, constipation, and indigestion, and can even lead to hypercalciuria.
2. Medicine is better than food for calcium supplementation
The calcium in medications is synthesized, so when we are being treated, we should not simply understand that taking medication will be effective. In fact, supplying calcium through food is often faster than medication and does not have significant negative effects on the body.
3. Calcium supplementation is the same as treating osteoporosis
Many elderly people believe that osteoporosis is a sign of calcium deficiency as they age. However, osteoporosis is a normal occurrence as people age, and calcium deficiency is one of the causes but not the only cause of osteoporosis. Therefore, excessive calcium supplementation for the elderly cannot reverse the trend of bone loss or cure osteoporosis.
4. Bone broth is the best for calcium supplementation
Calcium is mainly present in the bones. Many Chinese believe in the concept of "like cures like" and used to think that drinking bone broth can supplement calcium. Many elderly people like to cook bone broth regularly. However, the calcium in bones is not easily soluble in water. Experiments have shown that after two hours of pressure cooking, the fat in the bone marrow floats to the surface of the water, but the calcium in the broth is still minimal.
Correct ways for the elderly to supplement calcium
1. Food supplementation is safer than medication
The safest and most effective way to supplement calcium is to increase calcium intake in daily diet. Food supplementation is safer than medication and does not cause excessive blood calcium levels.
Experts recommend that the elderly drink two cups of milk every day and eat more calcium-rich foods such as dairy products, shrimp skin, soybeans, green peas, tofu, and sesame paste. In addition, choosing a healthy lifestyle, reducing consumption of coffee and cola, and not smoking can prevent bone loss. Sun exposure and outdoor exercise are also beneficial for calcium absorption and utilization. These are safe ways to supplement calcium, and there is no need for the elderly to take calcium supplements every day.
2. Combination of medication and food is more effective
In summary, calcium supplementation for the elderly should be based on dietary calcium supplementation and appropriate calcium supplements. Regular exposure to sunlight and moderate exercise can enhance calcium absorption and increase bone calcium content. Vitamin D supplementation may be necessary, and postmenopausal women may need estrogen supplementation. These measures are beneficial for correcting calcium deficiency.
It is worth mentioning that vitamin D plays a crucial role in calcium metabolism. Without vitamin D, the human body can only absorb less than 10% of the calcium in the diet. In addition, vitamin D promotes kidney reabsorption of calcium and regulates blood calcium levels.
3. Collagen supplementation is also important for calcium supplementation
Experts point out that bone health refers to the health of the entire skeletal system, including bones, cartilage, joints, tendons, and ligaments. Simply supplementing calcium can only promote bone formation and cannot guarantee the flexibility, shock resistance, tensile strength, and overall coordination of the entire skeleton. Therefore, for middle-aged and elderly people, only comprehensive supplementation of bone nutrients, balancing the nutrients in the bones, can make the whole body strong, flexible, and resilient.
The elderly should not overly rely on calcium tablets for calcium supplementation. Although calcium tablets contain a rich amount of calcium, the part that the body can absorb is minimal. Combining medication and food supplementation can promote mutual absorption and achieve better calcium supplementation effects with fewer side effects on the body.
