Calcium is an important mineral that helps maintain bone and tooth structure, supporting nerve and muscle function.
To supplement calcium safely, it is necessary to prioritize calcium supplementation through the daily diet. Foods rich in natural calcium such as milk, cheese, yogurt, small fish that eat the bones (such as sardines, anchovies), leafy greens (s common spinach, kale) are easy sources of calcium.
According to the World Health Organization's recommendations, adults need about 1,000 mg of calcium per day, postmenopausal women and the elderly may need up to 1,200 mg/day.
When the diet does not meet your needs, calcium can be supplemented with functional foods. However, this should be done under the advice of a doctor or nutritionist. Research shows that overdose calcium supplementation, over 2,000 mg/day, may be associated with the risk of vascular embolism and cardiovascular disease.
Another important point is that calcium supplementation should be accompanied by vitamin D, which helps increase the ability to absorb calcium in the intestines. Morning sunlight is the best source of natural vitamin D. In addition, you can use foods rich in vitamin D such as eggs, salmon, animal liver or synthetic tablets.
In addition, you should not drink calcium along with substances that hinder absorption such as caffeine, found in coffee, black tea or foods rich in oxalate such as spinach, chocolate. Sharing the calcium dosage per day, each time no more than 500 mg, helps increase absorption and reduce side effects.
Safe calcium supplementation needs to combine a reasonable diet, supplement the right dose, properly and with professional guidance. Avoid abuse to avoid causing negative effects on health.
