Calcium is an essential mineral for the development and maintenance of the skeletal and tooth system, and participates in regulating muscle, nerve and blood clotting.
According to research, the daily calcium requirement in adults is about 10001200mg. However, many people have the habit of arbitrarily taking high doses of calcium supplements without controlling their diet, leading to excess calcium. Nutritionists recommend that high-dose calcium supplementation from functional foods may increase the risk of coronary artery disease in the elderly.
Housewives should know that the safest way to supplement calcium is through a balanced diet to prepare meals for family members. Calcium-rich foods include dairy and dairy products, small fish that eat all bones (such as sardines), dark green vegetables (bunch-fried radish, kale), soybeans, sesame and nuts. Calcium from food is easier to absorb, and has less side effects than tablets.
If you need to supplement with medicine, you should follow your doctor's prescription and prioritize easily absorbed forms of calcium. In addition, vitamin D also plays an important role in calcium absorption. Vitamin D deficiency will make the body unable to take advantage of calcium despite adequate supplementation. Therefore, it is necessary to combine 1520 minutes of sun exposure/day or supplement vitamin D according to professional instructions.
Safe calcium supplementation requires a balance between diet, healthy lifestyle and medical monitoring. Avoiding overusing functional foods and always listening to the body is the most sustainable and effective way to protect bones and joints.
