According to the US National Institutes of Health, people over 50 years old need about 1,000 - 1,200 mg of calcium per day. However, many people only focus on taking supplements and ignore nutrition and body absorption.
Experts recommend that the elderly should prioritize supplementing calcium from natural foods such as low-fat milk, small fish eaten with bones, tofu, dark green leafy vegetables or almonds. Calcium from food is usually absorbed more stably and causes fewer side effects compared to abusing functional foods.
In addition, vitamin D plays a very important role in the process of calcium absorption. If vitamin D is deficient, the body can hardly deliver calcium into the bones even if it supplements enough necessary amounts. Older people should maintain gentle outdoor exercise in the morning so that the body synthesizes natural vitamin D.
Experts also note that you should not drink too much calcium at once. The body absorbs it most effectively when supplemented with about 500 mg/time. Calcium abuse can increase the risk of kidney stones, constipation or vascular calcification.
In addition to diet, the elderly need to maintain appropriate exercises such as walking, yoga or light load-bearing exercises to support the protection of bones and joints. If you have underlying diseases or are taking medication for a long time, you should consult your doctor before regularly supplementing calcium.
