How to supplement calcium deficiency in the elderly? Scientific Guide to Calcium Supplementation
As the aging of the population intensifies, the health issues of the elderly have attracted much attention. Recent data from across the Internet shows that calcium deficiency in the elderly and methods of calcium supplementation have become hot topics. This article will combine the hot content of the past 10 days to provide scientific calcium supplementation solutions for the elderly.
1. The dangers of calcium deficiency in the elderly
Calcium deficiency can lead to osteoporosis, increased risk of fractures, and may also cause the following problems:
| Symptoms | incidence | degree of harm |
|---|---|---|
| osteoporosis | About 50% of women over 65 years old | high |
| muscle spasms | About 30% of the elderly | in |
| loose teeth | About 25% of the elderly | in |
2. Daily calcium requirements for the elderly
| age | Daily calcium requirement (mg) | Maximum tolerated dose (mg) |
|---|---|---|
| Men aged 50-70 | 1000 | 2000 |
| Women over 50 years old | 1200 | 2000 |
| Over 71 years old | 1200 | 2000 |
3. Recommended calcium supplement foods
Food supplements are the safest and most effective way to supplement calcium:
| food | Calcium content (mg/100g) | Absorption rate |
|---|---|---|
| milk | 104 | high |
| cheese | 700-800 | high |
| tofu | 138 | in |
| Sesame | 780 | low |
4. Selection of calcium supplement drugs
When diet cannot meet needs, calcium supplements may be considered:
| Calcium type | Calcium content | Features |
|---|---|---|
| calcium carbonate | 40% | Need stomach acid, take after meals |
| calcium citrate | 21% | Not affected by stomach acid |
| Calcium lactate | 13% | Better absorption |
5. Precautions for calcium supplementation
1.Supplement in batches: No more than 500mg per dose to improve absorption rate
2.Vitamin D combination: Promote calcium absorption, 400-800IU daily
3.Avoid taking it with certain foods:Such as spinach and strong tea affect calcium absorption
4.Proper exercise: Weight-bearing exercise can promote calcium deposition
6. Evaluation of recent popular calcium supplement methods
| method | heat index | Expert evaluation |
|---|---|---|
| Shopee calcium supplement method | 85 | Be cautious due to high salt content |
| Calcium supplementation in the sun | 92 | Promote VD synthesis and indirectly supplement calcium |
| Calcium tablets + VD compound | 95 | Scientific and effective |
7. Reminder of misunderstandings about calcium supplementation
1.Bone broth for calcium supplement: Actual calcium content is extremely low and fat content is high
2.Simply supplement calcium without supplementing VD: Poor absorption effect
3.Excessive calcium supplementation: May cause side effects such as stones
Calcium supplementation for the elderly requires scientific planning. It is recommended to go to the hospital to check bone density and blood calcium levels first, and develop a personalized calcium supplementation plan under the guidance of a doctor. A reasonable diet + appropriate exercise + necessary supplements can effectively prevent osteoporosis and maintain bone health.
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