Calcium is an important nutrient that helps the body maintain healthy bones. If you are concerned that you are not getting enough from your diet, you can make up for it by taking it in the form of a dietary supplement. Since the body absorbs calcium from food better than calcium from supplements, you will still need to adhere to some rules to make sure you are getting as much of it as possible.
Steps
Part 1 of 2: Absorb as much as possible
Step 1. Increase your magnesium intake
This element helps the body to absorb calcium, it also contributes to making bones healthier. Make sure you are getting enough from your daily diet to help you absorb the calcium in supplements.
- To increase your magnesium intake, you can eat whole grains, vegetables (such as squash, green beans, broccoli, cucumbers, and spinach), nuts and seeds.
- Women under the age of 30 should get 310 mg of magnesium per day, while older women should get 320 mg. Men under the age of 30 should take 400 mg, while those over the age of 420 mg. For example, 30 g of almonds provide the body with 80 mg of magnesium.
Step 2. Take the kick several times
If, in addition to the calcium you absorb from your diet, you need to take more than 500 mg per day from a supplement, do so in small doses. The human body is able to process a maximum of 500 mg at a time.
Ingesting more than necessary can be dangerous. Excess calcium increases the risk of kidney stones and can cause heart problems
Step 3. Make sure you are getting enough vitamin D through your diet or supplement
It too helps the body to absorb calcium better. For this reason, nowadays it is possible to find milk with added vitamin D to favor its assimilation.
- Milk and many of its derivatives, such as butter and cheese, contain vitamin D. Fish and breakfast cereals to which minerals and vitamins have been added also provide vitamin D to the body.
- Adults under the age of 70 should take 600 IU (International Units) of vitamin D per day. After the age of 70, the daily requirement rises to 800 IU. To make sure you get enough, in one day you can eat, for example, 90 g of swordfish (they provide about 570 IU of vitamin D) and a cup of milk (contains about 120 IU of vitamin D).
Step 4. Get Calcium Carbonate Through Your Diet
This type of calcium, readily available, should be taken by eating foods that contain it. In fact, to absorb it properly it is necessary that there are stomach acids that are naturally produced when we eat.
Other types of calcium, such as calcium citrate, are not necessarily consumed through food. Generally, these are more expensive varieties than calcium carbonate, especially useful for those suffering from stomach problems, such as irritable bowel syndrome
Step 5. Allow at least two hours between taking the calcium supplement and the iron supplement
The same rule applies to multivitamins if they also contain iron.
- The body processes both calcium and iron in the same way, so if you take them at the same time, you run the risk of not being able to absorb both.
- The same principle applies to the foods and drinks you take with these two supplements. Calcium supplements should not be taken with foods that are rich in iron, such as liver or spinach; while iron supplements should not be taken at the same time as foods rich in calcium, such as milk.
Step 6. Avoid taking calcium supplements in conjunction with foods that are high in oxalic or phytic acid
Both of these acids can bind to calcium, hindering its absorption. Many of the foods rich in magnesium also contain a high dose of these acids. While it is important to eat them to meet your daily magnesium requirement, it is best to avoid taking them in conjunction with calcium supplements.
For example, spinach, different varieties of seeds and nuts, rhubarb, sweet potatoes, beans and cabbage are all rich in oxalic and phytic acids. Wheat and whole grains also contain large quantities; nevertheless, they do not appear to hinder calcium absorption as much as other foods in the same category
Step 7. Moderate your alcohol consumption
Alcoholic beverages can interfere with the body's ability to assimilate calcium. In general, you shouldn't have more than one drink per day.
Part 2 of 2: Calculating Your Calcium Needs
Step 1. Calculate how much calcium you are getting through your diet
Start making a note of everything you eat each day in a food diary. It is a very simple operation: all you have to do is write down what you eat and in what quantities. This way you can calculate exactly how much calcium you are getting through food.
For example, 250ml of yogurt contains 415mg of calcium, so if you're in the habit of eating 375ml (split between breakfast and snacks), that means you're already getting 622.5mg just from yogurt
Step 2. Find out how much calcium you need
If you are under the age of 50, your requirement is around 1000 mg per day; if you are over this age, it is best to take 1200 mg.
Do not exceed the limit of 2500 mg per day. Exceeding the recommended minimum daily amount is permissible, but you must be careful not to take more than 2500 mg of calcium per day. Remember that you need to consider both the calcium you take in supplements and the calcium in your food
Step 3. See your doctor to find out if you need to take a calcium supplement
By analyzing your daily diet, it will tell you if you are already getting enough through your diet. If necessary, he will be able to indicate the type of supplement that best suits your needs, also evaluating any possible side effect or interaction with the medications you usually take.
Step 4. Learn about the possible risks
For some people, football is more necessary than for others. For anyone who has osteoporosis or is at high risk of developing osteoporosis, it is very important to make sure you are getting the recommended amount of calcium every day to help keep your bones healthy.
Advice
- Your body absorbs calcium from food better than calcium from supplements, so try to get the recommended amount through your diet. As an added benefit, you can count on all the other nutrients contained in foods that contain calcium, including those that help your body assimilate and use it to the fullest.
- Foods rich in calcium include certain varieties of canned fish that have not been boned (such as sardines), pulses, oats, almonds, sesame seeds and dairy products, including milk, yogurt and cheese.
- Limit your caffeine intake. If you are in the habit of drinking more than two cups of coffee or tea a day (or drinking more than two glasses of a carbonated drink that contains caffeine), it is best to reduce the amounts because caffeine increases the loss of calcium through the urine. it also hinders its absorption.
Warnings
- If you have a thyroid disorder, remember that calcium, iron and magnesium supplements should be taken at least four hours apart from thyroid medications to ensure optimal absorption.
- Some calcium supplements, especially those based on calcium carbonate, can cause bloating, flatulence, and constipation. If symptoms are acute, you can try taking calcium citrate.
