Easy & effective: A guidebook for Calcium supplementation

Calcium Supplementation is a familiar topic to us, but scientifically supplementing calcium is more demanding, leaving many misunderstandings to the public. Which factors affect calcium absorption? How to make food choices for dietary supplementation? How do calcium supplementation needs of different age groups differ? For scientific calcium supplementation, please check out the following effective guidance:

1. Two glasses of milk a day, keep the doctor away

According to the new "Dietary Guidelines for Chinese Residents", it is recommended to consume 300-500g of milk or dairy products per day. It is also suggested by the Chinese Nutrition Society that an adult consume 800 mg of calcium each day. Two glasses of milk (approximately 500ml milk) a day could satisfy two-thirds of calcium intake requirements.

Dietary supplementation is the first choice for strengthening bones with calcium. Medicinal supplements come as the secondary option when dietary intake is insufficient or digestion and absorption pose problems.

■ Drinking milk to add calcium.

Intake of milk matters most. The emphasis lies on consuming adequate amounts of milk or dairy products instead of timing. However, for those with weaker digestive systems who may experience bloating or diarrhea after consuming large quantities at once, it's important to avoid drinking on an empty stomach. Instead, try drinking smaller amounts each time.

For our elder friends, drinking milk in the late evening isn't advisable. It's better to have milk two hours before bedtime or in daytime to prevent frequent nighttime urination that can disrupt sleep. Meanwhile, don't forget about Vitamin D while supplementing calcium, as sunlight exposure and supplements can both enhance the body's absorption of calcium.

■ How to choose among different types of milk?

When it comes to calcium supplementation, there's little difference between whole, low-fat, and skim milk. Choices can be made based on personal needs and health conditions, as what actually makes a difference is adequate intake.

For healthy individuals – whole, low-fat, or skim milk are all fine under normal intake. But if the consumption of milk reaches or exceeds 500 ml, please consider opting for low-fat or skim milk.

For individuals with chronic conditions such as overweight or obesity, abnormal blood lipid levels, or those who need to manage their weight and blood lipids, it's recommended to choose low-fat or skim milk.

■ For those who can't drink milk, here's the suggestion:

Currently, it is witnessed in clinical settings that many patients experience milk allergies or are unable to consume dairy products. For these people, it is advised to increase their intake of calcium-rich foods, which primarily include green leafy vegetables, soy products (such as soft tofu, firm tofu, and dried tofu), nuts (such as cashews and sesame seeds), seafood, and tahini, etc. Additionally, when necessary, one could turn to supplements or medications under medical guidance.

2. Don't worry, coffee is harmless to calcium

Coffee can temporarily facilitate your metabolism, adding to the frequency and volume of urination. Yet contrary to common sense, drinking coffee won't bring about a significant loss of calcium. Studies show that drinking one cup of coffee typically results in the excretion of about 2 to 3 mg of calcium in urine.

■ How to drink coffee in a healthy way?

• Ensure that the intake of caffeine is controlled within 400 mg (approximately 2-2.5 cups of Ice Americana)
• It is recommended to choose coffee drinks containing milk, such as latte and mocha, as they can effectively replenish the calcium lost due to caffeine intake.

3. Bone broth for calcium replenishment? Misunderstanding!

Each 100 ml bone broth only contains 2 to 3 mg calcium. The low calcium content in bone broth owes much to hydroxyapatite formed by calcium and phosphorus. It is an insoluble substance that is difficult to dissolve during the cooking process. The white substance in bone broth is not calcium, but rather saturated fatty acids and purines. Drinking too much of bone broth can lead to obesity, elevated blood lipids, and high uric acid levels, etc.

■Could adding vinegar to bone broth be of help?

Adding vinegar to bone broth can only dissolve a small amount of calcium, and the total amount remains a limited figure. In the same volume, milk contains 10 times more calcium than bone broth with vinegar.

■Could adding dried shrimp shells to bone broth help replenish calcium?

Dried shrimp shells have abundant calcium, but their absorption rate is relatively low, marking a significant difference to milk. Furthermore, the amount of dried shrimp shells sprinkled in soup is rather small, making the calcium-replenishing effect limited.

4. When is the right time for calcium supplementation?

All time! The amount of bone mass in the human body peaks around the age of 30. The earlier a person focuses on calcium supplementation, the higher the peak bone mass accumulated, and the lower the risk of old age developing osteoporosis is.

■ Women need to pay more attention to calcium health than men. Women have relatively less bone mass reserves and experience faster bone loss during pregnancy and perimenopause. Therefore, they should pay more attention to calcium supplementation.

■ What should you do if you suspect yourself of having osteoporosis?

If you experience symptoms such as a reduction in height or low back pain as you age, or if a medical examination reveals decreased bone density, it is important to take this seriously and seek medical attention promptly for further diagnosis. After a clear diagnosis, follow your doctor's advice for treatment through diet, supplements, or medication. Necessary exercises are also needed to enhance muscle strength and bone quality.

How to choose calcium supplements?

• For most people – calcium carbonate;
• For those with inadequate digestive capacity or underlying medical conditions such as constipation – calcium gluconate, calcium lactate, etc.

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