It is common sense that young and old people need calcium supplementation. This shall not mean that you don’t need to supplement calcium since you are not among them. As we enter our 30s, calcium losses will come and lead to decreased bone density, and thus calcium balance deserves attention from all age groups.
Due to different reasons, some individuals are more prone to calcium deficiency, including
- obese children during adolescence
- smokers and drinkers
- people suffering from sports injuries
- post-operative patients
- pregnant and lactating women
- people with endocrine disorders
We here offer some common methods to prevent calcium deficiency.
Foods high in calcium are the most natural and healthy sources for calcium supplementation. Foods containing high calcium are highly recommended, including dairy products, soy-based products, small shrimps, sesame, and spinach.
Our human bodies need about 1000 mg of calcium per day and two bags of milk (approximately 400 mg of calcium) are recommended daily. Generally, people aged above 30 would withdraw calcium from the bone bank to support the function in other areas if no additional calcium is supplemented. The recommended daily amount of calcium shall be greater than 1000 mg for the elderly and teenagers.
Some calcium supplements are also good choices. Both inorganic calcium (calcium carbonate, calcium phosphate，etc.) and organic calcium can be used for calcium supplementation.
It should be noted that calcium supplements shall be given in tandem with exercise since our bodies are difficult to absorb calcium when our muscles remain relaxed. Some physical activities like walking and muscle strength training can promote calcium absorption.
Hip replacements can increase the risk of developing osteoporosis. People lying in bed after a hip replacement shall conduct some simple non-weight bearing workout to delay calcium loss.
People with diseases like gastritis and enteritis have poor calcium absorption and they shall try to improve gastroenteritis to promote calcium absorption.
Vitamin D can be supplemented in an appropriate ratio with calcium to promote calcium absorption.
If you got osteoporosis, you might be prescribed some drugs to assist calcium absorption. Bisphosphonates can be prescribed to inhibit osteoclast activity and stimulate calcium uptake, while calcitonin can be used to reduce the calcium levels in the blood to increase calcium supplementation.
Last but not least, it is really advisable to quit some bad habits like smoking and alcohol drinking to prevent calcium deficiency.