The best time to take calcium tablets has been announced: this way, the effect is better

When do I need to take calcium tablets?

Many people, due to busy work or studies, often struggle to balance their daily diet or may face a calcium deficiency of approximately 400-500mg per day due to specific dietary habits, such as not drinking milk at all. In addition, factors such as diseases may also lead to insufficient intake of calcium from food.

In these cases, a relatively direct and effective way to supplement calcium is to take calcium tablets in moderation to make up for the calcium deficiency in daily diet.

To reduce the irritation of calcium tablets on the digestive tract, it is recommended that you take calcium tablets during meals, which can significantly reduce the risk of stomach discomfort and constipation.

You can choose to consume half of the calcium tablet dose at breakfast and then supplement the remaining portion at dinner. In this way, taking it twice at intervals helps maintain stable levels of vitamins and minerals in the blood.

Please note that when taking calcium tablets, it is advisable to avoid consuming them together with high calcium foods such as milk and cheese to avoid affecting calcium absorption. Calcium tablets can be consumed together with fruits and vegetables, as the rich vitamin C in fruits and vegetables helps promote calcium utilization.

Is it better to eat more calcium tablets?

Supplementing calcium is not necessarily better. It is best not to exceed:

0-6 months, with a maximum daily intake of 1000mg;

From 7 months to 6 years old, the maximum daily intake is 1500mg;

Age 7 and above, maximum daily intake is 2000mg;

The maximum daily intake for pregnant and lactating women is 2000mg;

Calcium supplementation is an on-demand supplement. If you don't eat enough, take calcium tablets to supplement. If you eat enough, you don't need to take calcium tablets.

Should calcium tablets be taken before or after meals?

What calcium tablets are good to choose?

Calcium carbonate and calcium citrate are two common types of calcium tablets. Calcium carbonate has a high content, but it requires stomach acid for absorption, so it is not recommended for people with insufficient or poor stomach acid to consume it for a long time. Although the content of calcium citrate is low, it is well absorbed and does not rely on stomach acid, making it more suitable for people with poor stomach health.

When choosing calcium tablets, it is best to choose small amounts of 100-300mg calcium tablets and eat them in portions. Eating too much at once may reduce the utilization rate. Vitamin D can help with calcium absorption, so when choosing calcium tablets, it is best to choose those with vitamin D.

Eating calcium tablets cannot completely replace the meals we eat every day. Because eating not only supplements calcium, but also provides many other nutrients that are good for bones.

If there are problems with the bones, such as osteoporosis, taking calcium tablets alone is not enough. You need to follow the doctor's advice and take medication for treatment.

Exercise is also important as it can make our bones stronger. If you always sit still, your bones are prone to problems.

So, to maintain bone health, it's not just about eating well, but also about exercising more.

Source: Orthonline