Can I take calcium tablets in summer?

We all know that in life many people often take calcium tablets, because they think that the healthy growth of bones is inseparable from calcium tablets, and if the body lacks calcium, it will not only suffer from osteoporosis, but also feel weak all over. So everyone will take calcium tablets frequently, but sometimes due to seasonal reasons, calcium tablets are not only difficult to absorb, but also easy to get angry. So can you take calcium tablets in summer?

1. It is not recommended to take calcium tablets every day

The effect of calcium supplements we take is not as great as advertised. According to a research report on calcium supplements, vitamin D and fracture risk released by American researchers, the results showed that calcium supplementation is more effective for women over 60 years old, with the incidence of hip fractures reduced by 21% in the calcium supplement group. The best way to supplement calcium is through food.

A food with high calcium content and high absorption rate is milk. It is recommended that women drink at least 300 grams of milk every day. If you take calcium tablets to supplement calcium every day, it is like not eating vegetables and relying on vitamin C tablets to supplement vitamins, which is putting the cart before the horse.

2. Calcium supplementation should be continued throughout life

Calcium supplementation before the age of 30 is the stage when the absorption rate is the highest and best. Calcium supplementation after the age of 30 should be appropriate, and you should follow the doctor's advice when necessary. Because some other problems will arise after calcium supplementation.

3. Pay attention to the daily intake of calcium

A normal adult needs 800 to 1000 mg of calcium per day, and people over 50 need more than 1000 mg of calcium per day. If you drink a bag of milk, which is 250 grams, every day and consume 250 mg of calcium, and consume 150 mg of calcium from other foods, you will need to supplement 600 mg from calcium preparations; if you drink two bags of milk (500 mg of calcium intake) and eat some foods high in calcium, you will consume 500 mg of calcium and you will not need to take calcium tablets. In short, subtract the calcium content in milk you drink every day, and the remaining amount is the amount of calcium supplement you need. If it is enough, there is no need to supplement calcium preparations. At the same time, food supplements should be the main method. For example, drinking yogurt is also a good way to supplement calcium.

4. Don’t just supplement calcium, keep your food diverse

Oxalic acid and phytic acid in food may affect calcium absorption. Such as spinach, lettuce, red and white radish, sweet potato, celery, green beans, whole wheat, etc., they have different effects on different forms of calcium. For example, eating spinach and milk together can significantly affect the absorption of calcium, but wheat products have no effect on the absorption of calcium in milk. Regardless of whether this effect is significant, there is no need to worry about calcium absorption rate as long as the food is diversified.

5. Women should pay attention to calcium supplementation during pregnancy

Calcium intake during the second trimester: 1000 mg/day

During the rapid growth period of the fetus, the intake increases. You should drink 500 ml of milk or yogurt every day. For pregnant mothers who are not used to drinking milk, you can eat some calcium-rich foods such as dried shrimps, bean curd, soybeans and green leafy vegetables every day, which can generally be achieved. At the same time, do some outdoor sports and enjoy sunbathing to promote the body's absorption of calcium.

Calcium intake in late pregnancy: 1200 mg/day

Advertisement As the fetus continues to grow, the demand for calcium increases further. Drinking 500 ml of milk or yogurt every day and eating some calcium-rich foods can get the required amount of calcium. Of course, don't forget the daily sunshine, which should be no less than one hour a day in winter and about half an hour in summer. Also, try to avoid the sunlight between 10 a.m. and 3 p.m. when the ultraviolet rays are the strongest.

6. Get checked after middle age and develop good living habits

After middle age, especially after menopause, bone loss accelerates, and it is recommended to have a bone density test every 1 to 2 years. Carry out long-term preventive supplementation of calcium and vitamin D, and adhere to good living habits, such as regular physical activity, reasonable dietary nutrition, no smoking, and less drinking.

7. Increase exercise in old age

As we get older, we should insist on proper exercise, strengthen anti-fall measures, and prevent fractures. The elderly should still actively supplement calcium and vitamin D.