Calcium is an essential mineral that helps maintain a strong bone system, supports muscle activity and nerve transmission. For workers, especially those who work hard, on shifts or sit a lot, calcium needs become even more important.
However, improper calcium supplementation can increase the risk of kidney stones forming, seriously affecting health. Therefore, understanding and applying the correct calcium supplementation method is necessary.
To avoid the risk of kidney stones when supplementing calcium, workers should prioritize natural foods instead of abusing oral tablets. Safe and easily absorbed calcium sources include milk and dairy products, small fish eaten with bones, tofu, dark green vegetables such as spinach, bok choy.
Calcium from food is often accompanied by other micronutrients that help the body absorb and use it more effectively, and at the same time cause less sedimentation and build stones compared to using high-dose calcium supplements.
In addition, the combination of calcium with vitamin D plays a key role in preventing kidney stones. Vitamin D helps increase calcium absorption into bones, limiting excess calcium to be excreted through the kidneys.
Workers should sunbathe early in the morning for 10-15 minutes each day or supplement vitamin D through foods such as eggs and fatty fish. However, it is necessary to avoid arbitrarily taking high doses of vitamin D without medical advice.
Drinking enough water is also an important factor in preventing kidney stones when supplementing calcium. Water helps dilute urine, reducing the risk of calcium crystallization in the kidneys. Workers, especially those working outdoors or in hot environments, need to ensure drinking 2–2.5 liters of water per day, depending on their activity level.
It is necessary to pay attention to the time and dose of calcium supplementation. You should not drink calcium in the late evening because this is a time when the body is less active, easily causing calcium deposition.
Subdividing doses during the day and using them after meals helps increase absorption and reduce the burden on the kidneys. At the same time, limit salty foods and reduce oxalate-rich foods such as dark tea and coffee, as these can increase the risk of stones.
