Supplement calcium and vitamin D properly for good bones

Calcium and vitamin D are two nutrients that are good for bones and help keep them healthy. But how to supplement these substances effectively and safely?

1. Effects of calcium on bones

Calcium is a mineral found in the human body and in the foods we eat. It is the most abundant mineral in the body and up to 98% of the body's calcium is found in the bones.

Calcium is needed to build and maintain healthy bones. Bone remodeling occurs every day in the body. Bone remodeling is like a bank account in which calcium is deposited and withdrawn from the bones. When the amount of calcium withdrawn exceeds the amount deposited, the bones become weak.

Calcium needs vary by age and gender and range from 1,000 to 1,300 mg per day. Adolescents, pregnant women, breastfeeding women, and people over 70 years of age will need more calcium.

Some examples of dietary sources of calcium include:

• Dairy products such as milk, yogurt and cheese…
• Soy products such as soy milk, tofu and tempeh
• Calcium fortified orange juice
• Canned salmon and sardines
• Radishes, spinach, kale…

Calcium should be supplemented through a nutritious, balanced diet…

How to supplement calcium:

Calcium supplements are usually only recommended if diet does not meet the body's calcium needs.

Calcium is available as a single nutritional supplement, a calcium and vitamin D supplement, or in a multivitamin preparation. Multivitamin products typically contain less calcium than single calcium supplements.

Calcium is available in many different forms, but calcium carbonate and calcium citrate are the most common. Calcium gluconate, calcium lactate, and calcium phosphate can also be used…

- Calcium carbonate should be taken with food.

- Calcium citrate can be taken at any time of day, which may be a better choice for older people (when less stomach acid is produced).

However, it's important to note that too much calcium can lead to other health problems or potential side effects.

2. Effects of vitamin D

Vitamin D is a fat-soluble vitamin found in some foods and added to fortified foods. Vitamin D is also available as a dietary supplement. Vitamin D is also made in the body when exposed to ultraviolet (UV) light from the sun.

Vitamin D promotes calcium absorption and is essential for bone formation. Not having enough vitamin D can cause bones to become weak and brittle. In children, severe vitamin D deficiency can lead to rickets.

Vitamin D promotes calcium absorption and is essential for bone regeneration.

How to supplement vitamin D:

Vitamin D requirements vary with age and range from 400 to 800 IU. The recommended dietary allowance (RDA) for adolescents and adults is 600 IU and for adults over 70 it is 800 IU.

Vitamin D is available in a number of foods, such as:

• Fish such as salmon, trout and sardines
• Mushroom
• Egg
• Milk, soy milk, nut milk, and oat milk fortified with vitamin D
• Vitamin D fortified cereals…

Only supplement vitamin D if diet does not meet the recommended daily requirement.

Vitamin D can be added to calcium supplements, multivitamins, or taken as a single nutrient. People who are deficient in vitamin D often take supplements as a single dose of vitamin D. Therefore, consult your doctor or dietitian before taking this vitamin.

3. Some notes when supplementing calcium and vitamin D

The U.S. Food and Drug Administration (FDA) recommends taking supplements containing calcium and vitamin D to reduce the risk of osteoporosis, an aging disease characterized by loss of bone mass and density. However, supplements should only be taken if you cannot meet your daily requirements through diet alone.

When considering calcium or vitamin D supplementation, keep in mind:

- Regular supplementation is generally not recommended for older adults.

- Choose a supplement with the right dosage (with the advice of a doctor or nutritionist).

- Choose calcium supplements that contain vitamin D to improve absorption.

- If you take multiple doses of calcium daily, spread them out throughout the day for better absorption. Avoid exceeding the upper limit of calcium of 2,500 mg per day and the upper limit of vitamin D of 4,000 IU per day.

The United States Preventive Services Task Force (USPSTF) does not recommend calcium and vitamin D supplementation for primary fracture prevention in healthy individuals.

Dr. Nguyen Thu Giang

Source: https://giadinh.suckhoedoisong.vn/bo-sung-canxi-vitamin-d-dung-cach-de-tot-cho-xuong-172240823175540504.htm