However, experts warn that excessive calcium supplementation does not help bones become stronger but can also cause many health consequences.
According to doctors, when the body absorbs too much calcium, the risk of kidney stones, gallstones, hypercalcemia, vascular calcification and even kidney dysfunction may increase. In addition, excess calcium also affects the absorption of other essential minerals such as iron and zinc.
Many people believe that drinking bone broth is the best way to supplement calcium. However, in fact, the calcium content in bone broth is quite low. Meanwhile, bone broth contains a lot of fat, if used regularly, it can increase the risk of excess energy.
Experts say that milk is still the most effective source of calcium thanks to its high calcium content and good absorption. For those who cannot drink milk, tofu is also a suitable choice. The calcium content in tofu is quite abundant, especially tofu types processed in traditional methods. Dried shrimp and dried shrimp also contain a lot of calcium but often have a high sodium content, so it needs to be used at a reasonable level.
Another common mistake is to only supplement calcium but ignore vitamin D. Experts emphasize that vitamin D plays an important role in calcium absorption and metabolism. If vitamin D is deficient, the body can hardly utilize the amount of calcium intake, even increasing the risk of abnormal calcium deposition.
To maintain bone health, in addition to a calcium-rich diet, people should expose themselves to sunlight for about 15-20 minutes each day for the body to synthesize vitamin D itself. In case of needing to supplement with medication, consult a doctor and periodically check vitamin D levels in the blood.
Experts also note that the period from 18 to 30 years old is the time to build peak bone mass. Maintaining a reasonable diet and supplementing calcium properly during this period is important to help reduce the risk of osteoporosis in old age. However, at any age, calcium supplementation should also be suitable for the actual needs of the body, avoiding the mentality of "the more the better".
