Everything You Need to Know About Calcium Supplementation

 

Calcium supplementation is a long-standing topic, but there are still many misconceptions when it comes to scientifically supported ways of supplementing calcium. So, what factors affect calcium absorption? Which foods are good sources of calcium? How do calcium needs differ across age groups? Here are a few effective tips for scientifically supporting calcium supplementation.

 

A Glass of Milk in the Morning and Evening is the Best Way to Supplement Calcium

The daily calcium intake for adults should be 800 milligrams. Drinking two glasses of milk (roughly equivalent to 500 milliliters or two 250-milliliter cartons) each day can meet about two-thirds of the required calcium intake.

Food-based supplementation is the preferred method for calcium supplementation. If you are unable to meet calcium needs through food, or if there are issues with digestion and absorption, you can consider taking supplements.

Drinking Milk: The Key Is Consuming Enough  

When it comes to milk or dairy products, the most important factor is getting enough, rather than the specific timing. However, people with weaker digestion who experience bloating or diarrhea after consuming large amounts of milk at once should avoid drinking milk on an empty stomach. Instead, try drinking smaller amounts throughout the day. For middle-aged and elderly individuals, it is best to avoid drinking milk too late in the evening, as this may increase nighttime urination and disrupt sleep. Don't forget to supplement with vitamin D (via sunlight or supplements), as it can help the body absorb calcium.

Which Type of Milk Should You Choose?  

From a calcium supplementation perspective, the differences between whole milk, low-fat, and skim milk are minimal. The key to effective calcium supplementation is ensuring an adequate intake. You can choose according to personal preferences and health status. 

• Healthy individuals: All types of milk (whole, low-fat, or skim) are suitable, provided the intake is within normal levels. If you plan to consume large amounts of milk (such as 500 milliliters or more), consider opting for low-fat or skim milk.  
• People with chronic health issues (such as obesity, high cholesterol, or high blood pressure): It's advisable to choose low-fat or skim milk to manage weight, blood lipid levels, and other factors.

What If You Can't Drink Milk?  

Many people are allergic to milk or cannot consume dairy products. In such cases, you can try eating other calcium-rich foods, such as leafy greens, tofu (both soft and firm), soy products, nuts (like cashews and sesame), seafood, and sesame paste. If necessary, consult a doctor for advice on using calcium supplements or medications.

 

Coffee Doesn't Cause Calcium Loss

While coffee can temporarily increase metabolism and the frequency and volume of urination, it does not lead to significant calcium loss. Research shows that one cup of coffee typically causes only 2 to 3 milligrams of calcium to be excreted in urine.

How to Drink Coffee Healthily?  

Keep your caffeine intake below 400 milligrams per day (equivalent to about 2 to 2.5 cups of regular coffee). Choose coffee drinks that contain milk, such as lattes or mochas, as they can help replenish the calcium lost due to caffeine consumption.

 

Bone Broth Has Limited Calcium Benefits

The calcium content in 100 milliliters of bone broth is only around 2 to 3 milligrams. Bone broth contains very little calcium because the calcium in bones is bound with phosphorus to form hydroxyapatite, a substance that is insoluble and difficult to extract during cooking. The white substance in bone broth is mostly saturated fatty acids and purines, and consuming it in excess can lead to obesity, elevated blood lipids, and high uric acid.

Can Adding Vinegar to Bone Broth Help with Calcium Dissolution?  

Adding vinegar to bone broth may help dissolve a small amount of calcium, but the total amount remains limited. Even with vinegar, the calcium content is still less than one-tenth of that found in an equivalent amount of milk.

Does Adding Shrimp Shells to Bone Broth Help Supplement Calcium?  

While shrimp shells are rich in calcium, their absorption rate is relatively low compared to milk. Additionally, the amount of shrimp shells typically added to bone broth is small, making the calcium supplementation effect negligible.

 

When Should You Start Supplementing Calcium?

Calcium supplementation is important throughout life. The peak bone mass typically occurs around the age of 30. The earlier you focus on calcium supplementation, the higher the peak bone mass will be, which reduces the risk of osteoporosis as you age.

Women Need to Pay More Attention to Calcium Supplementation Than Men  

Women generally have less bone mass and experience faster bone loss during pregnancy and menopause. Therefore, they should pay closer attention to calcium supplementation.

What Should You Do If You Suspect Osteoporosis in Older Age?  

If you experience symptoms like height loss, back pain, or if your bone density is found to be reduced during a health checkup, you should seek medical attention promptly. After a clear diagnosis, follow the doctor's recommendations to treat the condition through diet, supplements, or medications. In addition, exercise to strengthen muscle mass and improve bone health is highly beneficial.